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Arioch
New member
Thought I would add this while I was at it. Hopefully I will have a life soon.
Executing the snatch. Note that much of the set up is similar to that of the clean. There are two reasons for this. One: The aspects of smooth separation from the deck, rebend, explosion, and other aspects of the pull are very much the same. The other reason is that I cut and pasted a bunch of it to avoid re-typing. So what.
Set up for the snatch: Feet about shoulder width apart, with the toes turned slightly outward. The set up should be like the most powerful set up for a vertical leap. Shins should be almost touching the bar, and the bar should be over the metarso-phalangeal joint of the feet (where the toes join the foot). Arch the back. Grip should be wide, the smaller the angle between the arms and the bar, the wider the hand spacing. The mean angle between the arms and the bar is 56 degrees. In the snatch, the hip angle is smaller and the knee angle is greater with respect to the clean. Use a hook grip. Make sure the arms are straight, flex the triceps if necessary, as pulling with bent arms can lead to elbow injuries and bicep tears. The shoulders should be either directly above or slightly in front of the bar. Look upward only slightly. (see figure 1)
1st pull: Begin by straightening the legs, which will cause the torso to lean forward a little and the shoulders to move farther in front of the bar. The knee angle is an average of 90 degrees at the instant of barbell separation. Maintain the arch in your back at all times. The head will move back to a vertical position. Smoothly pull the bar from the deck and begin to accelerate it. The bar will continue to accelerate even after the legs have been straightened. The barbell should move toward you slightly, more in the snatch than in the clean. 4cm for an athlete 150cm tall, 8cm for a 170cm athlete, and 12 cm for a 190cm athlete. The end of the first phase occurs when the barbell is, on average, at a height equal to 35% of your height. This is usually at the lower one third of the thigh. The torso is normally inclined 30 degrees with respect to the platform at this point, the hip angle is between 85 – 90 degrees. This normally takes between .4 - .55 seconds. The bar should be traveling at a speed of 1.3m/s for a 150 cm athlete, 1.45m/s for a 170cm athlete, and 1.6m/s for a 190cm athlete. This will occur when the bar is usually at the lower 1/3 of the thigh. (this will end just after figure 2)
Rebend: Continue to straighten the torso, and rebend the knees slightly, this should occur immediately following the above process. The knee angle at the start of the rebend should be about 145 – 150 degrees. The rebend will continue with the knees traveling forward until the angle has decreased to 120-125 degrees. The shins should be inclined toward the platform approximately 70 – 75 degrees, and the torso about 58 degrees as it continues to straighten during this phase. The hip angle is about 105-110 degrees. The shoulders should be slightly in front of the bar, about 4% of the athlete’s height. This entire phase takes about .1 - .15 seconds. The bar has only traveled to mid-thigh at this point. (see figure three).
2nd pull: This is when the explosion should take place. (the shoulder girdle, bar, and metarso-phalangeal joints should all be in the same horizontal plane) Jump, violently straightening the legs and torso, rising onto the toes and shrugging as hard and quickly as possible. Remember that the explosion occurs just after rebending the knees, and it does not take long (.15 - .25 seconds). The barbell will shift away from the athlete during this phase, 2cm for a 150cm athlete, 3cm for a 170cm athlete, and 4cm for a 190cm athlete. The barbell should have achieved a speed of 1.725m/s for a 150cm athlete, 1.85m/s for a 170cm athlete, and 1.975 for a 190cm athlete. It can have reached a height of 65 +/- 3.8% of the lifters height. (this will end at figure 4)
Pulling under the bar: Pull on the bar slightly as it is rising to help pull both it towards you and yourself toward the barbell, while squatting down as quickly as possible. In theory, you are trying to exert some sort of force on the bar at all times, and maintain control. The first portion of this is where the feet remain on the platform while the knees and hips begin to bend. This takes btween .05 and .1 seconds. The feet are then thrust from the platform. During this phase, it is possible to raise the bar another 2.5 cm through the use of the arms while pulling under the bar. The thrusting of the feet from the platform and rearranging the legs should take no more than .15 - .33 seconds. As in the clean, the heels are under the hip joints and the toes are turned to the side. The lower back is arched and the torso is tilted forward, more than in the clean. The shoulder blades are flat and the arms are straight, while the head is tilted forward. During this portion of the lift, the bar will move backward, then down. Typically 5 – 9% of an athlete’s height. (see figure five)
When receiving the snatch, the bar is in line with the hips at the bottom. This means that it will be behind the head, which takes some time to adjust to. To minimize stress on both the shoulders and the elbows, the elbows should be rotated forward/outward as much as possible. When rising from the bottom of a snatch, first the hips will travel back while the shoulders move forward, although only slightly. To maintain tension in not only the arms while rising, but the upper back as well, concentrate on trying to pull the bar apart with the hands.(see figure six)
Executing the snatch. Note that much of the set up is similar to that of the clean. There are two reasons for this. One: The aspects of smooth separation from the deck, rebend, explosion, and other aspects of the pull are very much the same. The other reason is that I cut and pasted a bunch of it to avoid re-typing. So what.
Set up for the snatch: Feet about shoulder width apart, with the toes turned slightly outward. The set up should be like the most powerful set up for a vertical leap. Shins should be almost touching the bar, and the bar should be over the metarso-phalangeal joint of the feet (where the toes join the foot). Arch the back. Grip should be wide, the smaller the angle between the arms and the bar, the wider the hand spacing. The mean angle between the arms and the bar is 56 degrees. In the snatch, the hip angle is smaller and the knee angle is greater with respect to the clean. Use a hook grip. Make sure the arms are straight, flex the triceps if necessary, as pulling with bent arms can lead to elbow injuries and bicep tears. The shoulders should be either directly above or slightly in front of the bar. Look upward only slightly. (see figure 1)
1st pull: Begin by straightening the legs, which will cause the torso to lean forward a little and the shoulders to move farther in front of the bar. The knee angle is an average of 90 degrees at the instant of barbell separation. Maintain the arch in your back at all times. The head will move back to a vertical position. Smoothly pull the bar from the deck and begin to accelerate it. The bar will continue to accelerate even after the legs have been straightened. The barbell should move toward you slightly, more in the snatch than in the clean. 4cm for an athlete 150cm tall, 8cm for a 170cm athlete, and 12 cm for a 190cm athlete. The end of the first phase occurs when the barbell is, on average, at a height equal to 35% of your height. This is usually at the lower one third of the thigh. The torso is normally inclined 30 degrees with respect to the platform at this point, the hip angle is between 85 – 90 degrees. This normally takes between .4 - .55 seconds. The bar should be traveling at a speed of 1.3m/s for a 150 cm athlete, 1.45m/s for a 170cm athlete, and 1.6m/s for a 190cm athlete. This will occur when the bar is usually at the lower 1/3 of the thigh. (this will end just after figure 2)
Rebend: Continue to straighten the torso, and rebend the knees slightly, this should occur immediately following the above process. The knee angle at the start of the rebend should be about 145 – 150 degrees. The rebend will continue with the knees traveling forward until the angle has decreased to 120-125 degrees. The shins should be inclined toward the platform approximately 70 – 75 degrees, and the torso about 58 degrees as it continues to straighten during this phase. The hip angle is about 105-110 degrees. The shoulders should be slightly in front of the bar, about 4% of the athlete’s height. This entire phase takes about .1 - .15 seconds. The bar has only traveled to mid-thigh at this point. (see figure three).
2nd pull: This is when the explosion should take place. (the shoulder girdle, bar, and metarso-phalangeal joints should all be in the same horizontal plane) Jump, violently straightening the legs and torso, rising onto the toes and shrugging as hard and quickly as possible. Remember that the explosion occurs just after rebending the knees, and it does not take long (.15 - .25 seconds). The barbell will shift away from the athlete during this phase, 2cm for a 150cm athlete, 3cm for a 170cm athlete, and 4cm for a 190cm athlete. The barbell should have achieved a speed of 1.725m/s for a 150cm athlete, 1.85m/s for a 170cm athlete, and 1.975 for a 190cm athlete. It can have reached a height of 65 +/- 3.8% of the lifters height. (this will end at figure 4)
Pulling under the bar: Pull on the bar slightly as it is rising to help pull both it towards you and yourself toward the barbell, while squatting down as quickly as possible. In theory, you are trying to exert some sort of force on the bar at all times, and maintain control. The first portion of this is where the feet remain on the platform while the knees and hips begin to bend. This takes btween .05 and .1 seconds. The feet are then thrust from the platform. During this phase, it is possible to raise the bar another 2.5 cm through the use of the arms while pulling under the bar. The thrusting of the feet from the platform and rearranging the legs should take no more than .15 - .33 seconds. As in the clean, the heels are under the hip joints and the toes are turned to the side. The lower back is arched and the torso is tilted forward, more than in the clean. The shoulder blades are flat and the arms are straight, while the head is tilted forward. During this portion of the lift, the bar will move backward, then down. Typically 5 – 9% of an athlete’s height. (see figure five)
When receiving the snatch, the bar is in line with the hips at the bottom. This means that it will be behind the head, which takes some time to adjust to. To minimize stress on both the shoulders and the elbows, the elbows should be rotated forward/outward as much as possible. When rising from the bottom of a snatch, first the hips will travel back while the shoulders move forward, although only slightly. To maintain tension in not only the arms while rising, but the upper back as well, concentrate on trying to pull the bar apart with the hands.(see figure six)
