Often in publications about the barbell snatch technique, they are silent about two important movements that help perform the exercise. After reading the article, you will learn these secrets. It should be noted that sometimes the movements, which we will talk about below, are considered harmful, which is not true. They represent a powerful hammering of the bar and a knee drive under the bar before the snatch.
Practicing the snatch of the barbell
To do this, you should use an ordinary kettlebell weighing one pound. The sports equipment should be lifted in one motion from the initial position “arm extended downward” to the final one - “arm extended upward”. The exercise is performed alternately in two ways:
- Method number 1: The sports equipment should be pulled upward from the floor, accelerating it in a vertical line, using the force of the legs, arms and back.
- Method number 2: This method consists in preliminary raising the sports equipment to the level of the thigh, straightening the legs. After that, the kettlebell swings back and forth between the legs and rises on a strong overhang on a straight arm.
If you try both methods, you will immediately understand that the second makes the task much easier. These exercises allow you to understand the benefits of rocking the equipment. However, even after the athlete understands all the benefits, the kettlebell should not be put aside. In the future, it is necessary to feel the benefits of not only swinging, but also directly tamping.
The kettlebell can be easily swayed only with the power of the hands, without using knocking. To do this, you need to wind the projectile between the legs with your hand, but throw it out not due to the swinging amplitude, but with the help of a sharp straightening or even arching of the body. It is very important when performing this exercise to make sure that the hand is not deep down. Simply put, the sports equipment should be wound between the legs in such a way that the hand is pressed against the groin with the inside of the wrist.
Barbell snatch mastering
When mastering the barbell snatch technique, you should pay attention to some features. The first is the grip. In ordinary life, most people grab objects with their fingers so that their thumb is above the index and middle. When gripping the bar of the bar, the index and middle fingers are positioned over the thumb, as if covering it. In this regard, it will be interesting to note that a similar grip was used by Mongolian archers.
Such a grip is called "lock" and allows you to hold the scrolling bar much more reliably than with a regular grip. It should be noted that the load on the fingers during the "lock" grip is significantly increased and it is necessary to constantly develop the fingers and their joints in order to accustom them to high loads. Proper training consists not only in the load on the muscles itself, but also in proper rest. For this reason, straps can be used, thanks to which the load is almost completely removed from the fingers.
In this regard, you should pay attention to the features of the straps
:
- The strap should be made of a cotton belt that is 2 to 2.5 millimeters thick, 2.5 to 3 centimeters wide and 40 centimeters long.
- The ends of the strap should be neatly joined with a triangle seam with strong thread.
- If you do not sew the ends of the straps, you will have to spend a lot of time preparing each time before performing the exercises.
When the "lock" grip is mastered, you can proceed directly to work on the snatch. This is where the second feature arises, which should be paid attention to. When you accelerate the bar with your legs, your arms and back should be straight. The practice of the jerk technique should be continued without preliminary swinging of the projectile, but using a sharp knock due to the groin blow. The bar should begin to move at the level of the knee joints, so that the knees are brought under the bar before knocking. And in the final phase of the movement, you should ensure that during the tap, the legs are bent at the knee joints, and there is a sharp bouncing.
It should be remembered that this exercise is the most difficult in weightlifting. More precisely, the most difficult to master. To simplify the development of the barbell snatch technique, the whole process should be divided into two stages. In the first phase, it is necessary to learn how to get the knee joints under the bar, and in the second, to combine the summing up of the knee joints with the knocking down of a sports equipment, a sharp jump. This should be done at the initial stage of training without lifting the projectile up on outstretched arms.
Barbell snatch technique
We perform the exercise in this order:
- First, you need to master the lifting of the bar from the following position: arms and back are straight, legs are bent at the knee joints by 120 degrees, and the projection of the shoulders to the floor should be 15-2 centimeters ahead of the bar of the projectile.
- Then you need to move the projectile along the upper thigh on straight arms. At the same time, it is necessary to ensure that the legs do not unbend, but on the contrary, the angle of their bend increases by 10 degrees.
After mastering this movement, you can proceed to lifting the projectile from the level below the knee joints. The starting position is similar to the previous one. The projectile should be raised, straightening the legs for this just above the knees, which should then be brought under the bar, and hit with a jump.
In this case, care should be taken that the knees do not part at the time the projectile passes near them. The projectile should not move in a straight line, but along the maximum possible S-shaped trajectory. This provides additional acceleration of the boom. The athlete should learn exactly this movement, and not lifting the bar in a straight line, since this is a very simple movement (lifting in a straight line), but completely ineffective.
You can learn more about the rules for performing a barbell snatch in this video:
