Snatches raped my traps

[gmanlax7]

did em for the first time friday and they were incredibly sore for 2days, and they never get sore. Definatly gonna do em weekly know

 

[Baoh]

Keep with them, and you'll get awesome results from the labor you put in.

Good job.

 

[JoBu]

Very basic question...explain a snatch...hehe...I said snatch Seriously though...

JoBu

 

[gmanlax7]

well the way i explained it to my brother is start with a standing overhead press

point A it starts in mid thigh

point B you flip it up to your collar bone

point C its pressed over head and arms are straight


with a snatch you skip point B and go straight from A to C

 

[JoBu]

So one motion from hanging arms to pressed over head?

 

[gmanlax7]

yes very explosive

CCJ has posted some vids if you can find them

 

[JoBu]

More like throwing the weight over your head...yes?

 

[gmanlax7]

yeah you can think of it like that

waiting for a snatch authority to chime in here but we may have to wait till tomorow

 

[coolcolj]

me doing a power snatch from mid thigh -technique is not perfect but its decent.

basicly you throw the weight up with your hip drive and shrug. No arm pull, and then dip under the bar to catch it. You try and catch it just before starts to fall, so there is no extra downward force. Actually the bar should pull you up a bit.
The bar should stay very close to the body, but be careful, I have hit my nose/chin a few times

You can also do em from the floor, but technique is harder.
Grip is fairly wide, my thumbs are on the outter rings. grip is somewhat taxed.

Right click on the link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_MTHangPowerSnatch115_26Feb03.mpg

 

[revexrevex]

http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html

Instructions
Preparation

Stand with barbell with very wide over hand grip. Bend knees and hips so barbell touches upper-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.

Execution

Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pulls the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.
Return

Bend knees slightly and lower barbell to mid-thigh position.

Classification
Utility: Power
Mechanics: Compound
Force: Pull

Force (Articulation)
Dynamic

Hip
Extension
Flexion
Knee
Extension
Ankle
Plantar Flexion
Shoulder
Abduction
External Rotation
Scapula & Clavicle
Elevation
Upward Rotation
Static

Spine (Thoracic, Lumbar)
Extension
Elbow
Extension
Comments
The snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for a full squat with the bar at arms length overhead.