So as promised, first post of #TechniqueTuesday!!! Today's post will focus on getting contact off the hips during the snatch (aka "point of compact".) For this post, I'll talk about 3 exercises that will help you with with this particular aspect of the lift, which from my observations over the years, a lot of people don't achieve consistently. So here we go!!! No. 1 - "Power snatch from the power position"
So this variation is for the person who is brand new to the Olympic lifts, but even skilled lifters can use this lift as well. In the video, I'm pausing at the power position to show you guys where your body should be positioned during this phase of the lift. This mirrors the position of you and the bar just before triple extension. The most important part of this lift is to get comfortable with where the bar is resting in the dip (crease of the hips). Also notice how I don't increase my dip to achieve more momentum. Stick with light weight (empty bar if needed) for this exercise.
No. 2 - hang pull to hip + hang snatch
This next exercise is good for the person who has experience, but is still relatively new to the lifts. This helps in drilling the hip contact, but does it on a more dynamic way and helps with the 2nd pull of the lift (which is where the point of impact happens). Notice how close I keep the bar as I do the pull to the hip. One cue I like to use is "pull with your chest." Let's your chest guide the bar to the hips. Remember, bar to hips, not hips to bar!! No. 3 - "no-feet snatch"
This next variation is by far my favorite to help out with many other facets of the snatch, but for today, I'm only focusing on how it can help with making contact off the hips. It's really important that as you execute the snatch, you need to "scoop" the bar into the hips and not bang your hips against the bar. Scooping creates a more vertical bar path, while banging will cause more horizontal displacement, which will result in the bar being too far forward. By positioning your feet in the "catch position" (aka squat stance), you're forcing yourself to keep the bar close and scoop the bar with your hips.
#powerlabfitness #snatch #technique #weightlifting #usaw