Sandyspringscrossfit

Snatch

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The snatch-the fastest lift in the world- is perhaps one of the hardest and most dynamic movements that you will come across in any sport. It will test your aggression, speed on change of direction, as well as flexibility, strength and co-ordination.

Watching the above video we can see that perhaps the two most important "thoughts" in the snatch are this: the first is an aggressive pull with straight arms from above the knees. This pull is initiated like a vertical jump with a violent hip extension. Some coaches recommend thinking about leaning back slightly at the very top of the movement, it can help to make sure you get full extension. The second is a very quick pull under the bar. Pulling it as high as you can only do so much. You have to get underneath it. This is as much a mental as a physical movement. It is highly irrational to put 135 lbs (or more!). overhead in the rock bottom position of a squat. You must know, even if you're not sure that you can stay tight and safe at the bottom of that squat. No suspicions or doubt should entire the mind. This is another aspect of the movement.

The snatch is an extraordinarily complicated movement. It can be extraordinarily frustrating to learn and progress on the snatch. Make sure you laugh and have fun with it. There is nothing in here that is life and death, nothing worth getting that worked up about. Come ready to learn!

-Paul Siegel