An excellent exercise for developing muscle mass and strength. Learn how to do it correctly and when to include this exercise in your training program. The standing snatch is the simplest type of jerk movement. The main and. in fact, the only difference here is the height at which the athlete meets the projectile.
How to properly perform a jerk into a stance?
The movement starts in the same way as the classic snatch. When you are fully straightened and the projectile has gained maximum acceleration, you need to dive down to the floor. Do this as quickly and aggressively as possible. While in the semi-squat position, lock the projectile over your head. It is also necessary to stop the downward movement until the hips are parallel to the ground. When doing a standing snatch, you should not squat.
It should be noted that athletes and professionals can often understand the meaning of this movement in different ways. Basically, a jerk movement is understood as a meeting of an athlete with a projectile until the moment when the hips overcome parallel with the ground, which is called a jerk into a stance. However, some experts are sure that this name should only be understood as movement when the angle in the knee joints does not exceed 90 degrees. To put it simply, very often the movement does not count when the hips are parallel to the ground. In addition, sometimes athletes, when meeting with a projectile, spread their legs wider in comparison with the implementation of the classic jerk movement.
By performing this movement, you will be able to increase the rate of detonation. Also, the movement can be used as a lightened version of the snatch, during training for beginner athletes or in the presence of problems with joint flexibility.
Most often, one to three repetitions are performed in a set with a projectile weight of 60-75 percent of the maximum.
Standing jerk options
Alternatively, hang dash can be used. To complete it, you need to take the projectile with a snatch grip and lift it, fully straightening. After that, lower the projectile to the level from which you plan to start performing the movement. Pushing your feet off the ground, begin to unbend your pelvis until it is fully extended. Then immediately perform a squat under the barbell, while simultaneously lifting the elbow joints and slightly spreading them to the sides. The projectile moves along the body as close as possible to it. The projectile should be over your head and you will stop moving until your hips are below parallel with the ground. After stabilizing the position, straighten up.
The movement can be started when the projectile is in various positions, for example, at the level of the thigh or its middle, slightly above the knee joint and at its level, as well as under the knees.
Often, athletes, performing a snatch in a standing position, use straps. However, with insufficiently developed grip strength, it is better to abandon their use in order to increase it. The movement can be used as a teaching tool for beginner athletes. It can significantly help in mastering the classical movement, as it is technically simpler. In addition, the exercise contributes to the development of the power of movement when extending the legs. On light training days, you can use it as a replacement for the classic snatch.
Most often, the number of repetitions in a set is from one to three, although it can also go up to five. Do not use more than 75 percent of your maximum working weight. The only exception is the need to train the power of movement. When training speed qualities, you should use all the projectile, which is from 65 to 70 percent of the maximum.
Learn more about how to properly jerk the barbell into a rack:
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