Hello, everybody! My name is Aleksey Torokhtiy And this is Rebeca next to me Today we will talk about the Snatch and show how to work on it and how to lift consequently. Let´s go! First thing I recommend to start with when working on the Snatch is defining your snatch grip. There are two ways to do that. First is by locating the arm paralell to the ground And the second arm is located straight up. If you do everything right You´ll get a 90 degrees angle. This exact position on the pvc will be your snatch grip. Second way – one arm parallel to the ground second arm is bent creating an angle of 90 degrees between the forearm and pvc The same, we save it that’s your snatch grip. Now be attentive! We defined it and now go to the barbell and apply the snatch grip we’ve just discovered some seconds ago on the barbell, transfering it to the barbell Please, don’t do this with a barbell! I’ve seen this several times in Brazil and people had backache afterwards That’s why be careful! Let´s continue! My suggestion is to divide the whole snatch progression in 6 parts and we will work on them from up to down That is we’ll talk about the barbell above the head first and then gradually move to the starting position Rebeca will help us with that We pass the priority to her Define the snatch grip width from the very beginning (as you may see) put the pvc down on our shoulders and do the press I asked Rebeca to do it wrong on purpose to be able to show you how to do it right We will show you from this side We put the scapulas together and the shoulders up to our ears In this position, if you pay attention our internal part of the elbow is looking frontwards We don´t do the internal and external rotation intentionally Everything happens automatically There will be another video recorded about this a little bit later This press is done 4 times Press, put the scapulas together, shoulders up. Shoulders up! Press again When watching, in case you’re at a gym do 3-4 sets of 8-10 repetitions with a pvc. This will be enough to understand how it works, I guess. Next will be the overhead squat For this we will do the same that we were doing before – press, then put the scapulas together and bring the shoulders up to the ears. Start sitting down slowly Knees apart and the pelvis back And our task is to put the abdomen between the legs Especially for those in the category 90+
We will show it to you from this position Stand up and repeat 3 times We will show from this position now Pay attention: knees apart, pelvis backwards. If we set the gravity centre we will see that the barbell crosses our whole body and the middle of the foot is the centre of gravity That´s it! Stand up! Next step Muscle snatch Again – snatch grip Starting position with legs and arms straight and start from this exact position to lift the pvc up directiong the elbows upwards too elbows directed upwards When reaching the сhest, start rotation with arms! After this, do what we did before this – put the scapulas together and lift the shoulders to the ears. Repeat 3 times Pay attention, please When you push the pvc up, it´s preferable that it touches the body Because our task when working on this part is to locate the barbell as close to our body as possible. So we basically learn a new part at each time add it to the previous one and repeat everything. Stand up! Great! Next! Second pull Let me get a pvc Fot that we do a snatch grip starting position We sit down a bit and our shoulders need to be in the same vertical line with our knees. In this position you have to pay attention to something. What does it mean to sit down a little bit? There’s one step to full extension This one is over extension The other one is full straightening and the last one is one step to full straightening. And that’s exactly the one we will be using because it’s the last position that comes before the full straightening in the snatch. We take our starting posiiton and do 3 hits Why do we take this exact position? Because in this position if we start doing the so called hits (and many people don’t like this expression) we won´t be hitting the pubic bone. If we take this position, the same movement will be hitting the pubic bone and causing pain. This is something very common on the internet Next – we do the same same position but we don´t only do the hit but also finish the movement directing the elbows upwards We practice the power position and after the power position direct the barbell upwards due to directing the elbows upwards. Again, please! Great! We are doing it a little bit faster here but for you 3-4 sets with 10 repetitions will be necessary for you to realize and feel how to perform this exercise. Next We start sitting down slowly to the position where the barbell is above the knee. In this position we check the posture Our shoulder has to be in front of our knee a bit This is very important for a Snatch. In Clean & Jerk our shoulder and knee are located in the same vertical line In the Snatch we cover more. From this position we will put the pvc in front of us a bit And the moment we relax our arms – the pvc goes down and we start straightening with the help of our legs Bring the pvc closer Our task is to make the pvc contact our body at the moment of the full straightening of the legs Show again, please Starting position: the barbell is above the knee Move ahead do the straightening and touch the body. Again, please Now all this together! Starting position again the barbell is above the knee we straighten the legs touching those places where we were performing the hits. And complete the exercise directing the elbows upwards. That´s the whole movement called High Pull 3 repetitions Great! That´s it! Next! The most important one As we use to say in Weightlifting that small mistakes in the starting position lead to big mistakes above the head! That´s why we will talk about the starting position now. That´s why we will take a wrong starting position now on purpose and will talk about how to check yourself in case you train alone without a coach. For that first of all check if your arms and your back are straight After check if your shoulder is ahead comparing to your knees That is – your knees have to be behind the shoulders if we put a vertical line. The barbell is as close to our legs as possible After this we straighten till the second pull. This movement can be trained with stops both below and above the knee with small weights… like 50% from your best weight. Go down! And do 2-3 sets 8-10 repetitions, practicing the movement Attention, please the knees are apart, cover, back and arms straight Next! We have to combine the starting position, second pull and power position. That means we will take the starting position, straighten when we come to the power position, we will perform the power position and will perform the movement by directing the elbows up. and fix the barbell above the head! Several times more! Next! This movement is somewhere in the middle between the Muscle snatch and Classic Snatch That’s why in order to train turnover under the bar speed in snatch and moving feet apart it’s recommended to train the Snatch Balance For this we will put the barbell or the pvc on the shoulders stand on the toes count to three and on number three go under the barbell very fast fixing the barbell above the head 1, 2, 3. Attention, please the abdomen is between the legs the scapulas are together the foot and the knee have same directions Stand up Now we will put everything together starting position, pull, power position. directioning the elbows up and fixing the barbell above the head In other words, we will perform the whole Snatch! Let´s show them the Snatch! Starting position, knees apart Arms straight Jump and go under the barbell This is too good for this video (smiles). That´s it! Very simple! Working on everything in parts! Adding big kgs And uploading your videos to Instagram with #torokhtiygang Thank you and see you!