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Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion
FULL BODY (Advanced/Coaching Required) This exercise is used for the development of the muscles of the legs, back, and arms as used in powering the weight resistance overhead in the Snatch. Stand over the barbell. Position your feet underneath at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a wide grip. (To establish your gripping distance, see Snatch.) Lock your elbows and position your body so that your arms are vertical to the bar with wrists flexed. Keep your back muscles contracted and take a 3/4 breath. Now using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, pull the barbell up with your back. This action will bring the bar into contact with your legs at top-thigh. At the moment of contact, accelerate the bar upward with both your legs and back until your body reaches full extension. At full extension contract your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise. Bend your elbows and pull up on the bar. When the bar passes parallel to the floor, rotate your elbows under it and start to push up with your arms until your elbows re-lock overhead. Secure your balance with the bar centered above the back of your head in line with your ears. |
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