Lo snatch, cross and delight of those who train at CrossFit®.
For some it is the re of the exercises (although the tradition indicates as such the back squats), because its execution requires explosive power, force, mobility and coordination concentrated in a single athletic gesture.
However, snatching is also the hardest thing you can do with a barbell. This means that the technique must be refined to perfection. The most conservative coaches advise beginner and intermediate athletes to work on low reps, with loads always between 60 and 85%.
Whether you are a beginner or have already done your apprenticeship, these are 5 concepts for improve your receiving position of the barbell.
5 concepts to improve snatch
- La receiving position (low squats) is extremely low. The thighs are in contact with the calves. On a sporting level, a higher snatch than this is disqualified.
- Stability and psychology. Support an extreme weight over the head - find us below - it is scary: to the beginner as to the experienced athlete, who finds himself handling much higher weights. The difference between beginner and expert is also in the fear management.
- Perception, control and patience. low squats final is a difficult position. It takes a couple of years to become aware of the position of feet, knees, arms and back. Take your time to perfect the technique.
- Mobility and balance. It's skill which serve to maintain the weight above the head. Strength is certainly important: but it is mobility and balance that allow you to balance it at the end of the lift. If they are missing, force can backfire on you.
- It is evident how all the factors, physical and psychological, that contribute to a good snatch - not to mention an excellent one - they should be trained. Every part of the rise, each position goes guided patiently towards its optimal expression, and this is achieved with repeated practice and a careful verification of our results, both in terms of increased weight, and fluidity of movement. The only habit of staying between two and five seconds in low squats, regardless of the weight raised, it must become almost second nature. Of course, you can always get out of the position of overhead squat leaving the barbell, but in that case the lift will not be valid.
If you want to deepen the sense of making a movement or a position a real habit, you can recover the books of Pavel Tsatsouline, in which this concept is called greasing the groove.