Master the Snatch and Improve Your Strength

It’s no surprise that in order to maximise our gains, we need to optimise our lifting technique. If you’ve nailed the basic moves and want to take your lifting to the next level, learn the king of weightlifting techniques: the snatch.

This in depth workout designed by Khrys Speed, weightlifting coach and owner of Ronin Strength, will help you develop the mobility and strength you need for weightlifting and to start learning the technical points for the snatch.

Watch Speed’s tutorial videos to nail the technique and unlock your weightlifting potential.

The Workout

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Arm bar

10 reps each side, 3 sets

Speed recommends: ‘Start light and build weight with each set until you reach something challenging that still allows you to maintain a good hollow position and roll smoothly.’

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Single arm heel elevated sots press

10 each side, 3 sets

Speed recommends: ‘Keep the weight moderately light and focus on sitting as low as you can, and reaching the weight as high as you can overhead.’

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Snatch grip press to bottom up overhead squat

5-6 reps, 3 sets

Speed recommends: ‘The empty bar (technique bar or 15-20kg bar) is fine for this. The goal is to find a stable overhead position and get used to finding proper tension in your overhead squat.’

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Jump, jump and punch drill

3 rounds

Speed recommends: ‘Focus on keeping the bar against your body for the jumps and keeping it close as you perform the jump and punch rep.’

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Snatch from hip + paused overhead squat

1+1, 6 rounds

Speed recommends: ‘Focus on staying relaxed and trying to be smooth with your movements. If you find yourself unable to catch all the way in the squat for the snatch, catch as low as you can and readjust your stance for the overhead squat. Focus on good technique, let the weight be dictated by that.’

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Paused front squat

  • 1-2 x 10 reps on the zercher paused front squat
  • 1-2 x 10 reps on the no hands paused front squat
  • 5 x 5 paused front squats at 7-8/10 effort

Speed recommends: ‘It should feel like you could manage another 2-3 reps with the weight chosen.’

walking lunge

Wall reference split squat

10-12 reps at 8-9/10 effort, 3 sets

Set up in the split stance position with your back foot against a wall in order to increase demand on the front leg. Descend and bend both knees simultaneously until the back knee touches the ground. Drive through the front foot until you return to the beginning position ready to repeat.

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See-saw press superset with see-saw rows

10-15 reps each side, 3 sets

Hold two dumbbells at shoulder-height. Press one dumbbell overhead and lower it under control back to the shoulder, ready to repeat on the other side to create a see-saw motion. After your reps of see-saw press, hinge at the hips with a flat back and the dumbbells hanging next to your thighs. Row one dumbbell to your hip, reverse the rep and repeat on the other side.

Speed recommends: ‘Focus on keeping both hands moving at the same time and trying to reach as hard as you can with the pressing arm or non-rowing arm in the row. This will be great for opening up your shoulders and back for snatch, clean and jerk down the line.’

Headshot of Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.



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