The past 3 months I have been preparing for my very first Powerlifting meet, so all of my training is based around Squats, Bench and Deadlifts. Now for those that don’t know me or follow me on Instagram I LOVE Powerlifting, but I also have a great love for those challenging Olympic Lifts as well. Before I started my Powerlifting training I was trying my damndest to improve my snatch.
Olympic lifting is fun for me, I don’t do it to compete I do it for that feeling of success. There is no better feeling than the one you get from throwing a heavy bar up over your head and nailing that shit. Do I fail? Yes many times, but out of all of those failures nothing can compare to the feeling I had when I nailed a perfect 65 pound snatch. I felt like I had accomplished something so big because for months I could only snatch the 45 pound bar.
No I wasn’t putting up huge numbers, but I perfected the lift and that was all that mattered to me. I feel like so many people focus on the numbers when what really matters if technique.
So for today’s blog I thought I would share with you all some exercises I had been incorporating into my workouts to warm-up and improve my Snatches. The 4 exercises I have included into my workouts are Front Raise with Snatch Grip, Snatch Balance, Overhead Barbell Squat, and Snatch Pull.
Front Raise with Snatch Grip
For this exercise you will want to hold the barbell with a wide Snatch grip. Next allow your arms to hang down in front of you with your shoulders back and chest up. Then begin the movement by flexing your shoulders, raising the bar until it is slightly above your shoulders. Next slowly lower the bar back down. You want to be sure to keep your core engaged throughout the exercise. Repeat for 5 reps for a warm-up or 3 sets of 10 during a circuit workout.
For this exercise you want to begin with the bar racked across the back of your shoulders with your hands placed in a wide Snatch grip. The next part of the movement will be just like the receiving position of a Snatch. You’ll want to pop the bar up quickly and then aggressively drive under the bar to the receiving position. Here the bar should be locked out overhead and you torso should remain vertical, lowering your hips between your legs. Once you’ve reached the full depth return to a standing position and lower the weight back on your shoulders. Repeat for 5 reps during a warm-up or 3 sets of 10 during a circuit workout.
Overhead Barbell Squat
For this exercises you want to begin with a barbell across your shoulders. Then place your feet wider than shoulder width apart and push the bar up over your head. Your arms should be fully extended, back straight and head up. Then begin the movement by slowly lowering the weight by bending your knees until your thighs are parallel with the ground. Next drive through to run heels and quads to push the weight back up. Repeat for 5 reps for a warm-up or 2 sets of 10 during a circuit workout.
For this exercise you want to begin like you would a Snatch with the bar on the ground close to your shins. You will want to have a wide Snatch grip then lower your hips with your weight focused on your heels. You back should remain straight, your chest up and your shoulders in front of the bar. The movement for this exercise is broken down in 2 pulls.
For the first Pull you will begin by driving through your heels and extending your knees. During this pull your back angle should remain the same and your arms straight. Once the bar reaches you mid-thigh is when the second pull begins. Here you will want to extend through your hips in a jumping motion. At the end of the pull your body should be extended and leaning back slightly. Then place the bar back on the floor and repeat for 5 reps for a warm-up or 3 sets of 10 during a circuit workout.
All of these exercises are super helpful when it comes to Snatches. They will help you work on strength and technique so you can build a nice foundation for when you want to tackle this awesome lift. I’m sure there are other, more professionally sound methods out there to prepare you for a Snatch, this is just what I found that works for me. As always consult a doctor before performing any exercise routine and happy lifting!
Your Resident Barbell Goddess