November 29 The Snatch

“They myth that women shouldn’t lift heavy is only perpetrated by women who fear work and men who fear women.”

The Snatch is the first of two lifts contested in the sport of weightlifting (also known as Olympic weightlifting). The object of the snatch is to lift the barbell from the ground to overhead in one continuous motion. I have been learning the Snatch since April-ish. I’ve been learning it about once (or less) weekly in CrossFit. I haven’t had a whole lot of time with this movement and consequently have not been getting good at the proper form. I decided to take my weight training in a new direction and starting today will have one-on-one sessions several days per week to improve this movement as well as the Clean (Power Clean, Clean and Jerk) in the future.

I am starting with the Snatch because it is the most complex of the two movements. Getting these basic movements down will improve my ability to squat, deadlift, press, increase muscle mass and improve strength overall.

Here is my Snatch complex breakdown:

  1. Snatch wide grip
  2. Straighten legs and back in one movement to just below knee
  3. Continue to straighten legs and back in one movement to just above the knee
  4. Continue to straighten legs and back in one movement to hip crease
  5. Scarecrow elbows out, lift shoulders, jump
  6. Land in a squat
  7. Stand with arms up and back above head

 I don’t have a video of myself performing the Snatch because we basically do it , we don’t video ourselves doing it, but this is what it looks like:

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