Power Snatch Exercise – What You Should Know About The Weightlifting Movement
The power snatch is a great weightlifting accessory exercise to help build power and fluidity for the more traditional full snatch. As part of a training program, the power snatch can be a useful accessory for working the snatch technique, improving power output, and building upper body traction mechanics. in the snatch.
To perform high power snatch, it is important to pay attention to the subtle details of this exercise as they will help maximize the benefits for technical work and physical adaptations. Personally, I like to use power snatch in my programming when I want to develop pulling power in the snatch. Also, the power snatch variation is not as technical as the traditional snatch, which requires a deeper squat under the loaded bar, so the variation is a bit easier to program more regularly.
Let’s walk through how to perform a muscle pull, the benefits of a muscle pull for your training plan, and common muscle pull mistakes so you can determine if the exercise is right for you.
How to do the Power Snatch
- Assume a grip similar to your traditional snatch, holding the barbell with your hands outside of your hips. An easy way to find your grip is to stand with the bar and assess where it is positioned. If you hold the bar around the hip crease, your grip is probably in the right place. If you hold it on the thigh, widen your grip slightly, and if it’s above the hip, reduce your grip width slightly.
- Position the hips and back as you would for a traditional snatch. The hips should be placed under the torso and you will want to maintain a rigid torso position to create tension before the pull-up.
- Once you’re ready, prepare accordingly for the load at hand and begin the pull-up phase with your elbows facing up.
- As the bar begins to pass through the knees, you will continue into the transition phase and into the second where the majority of your power and strength is developed.
- In the second pull, consider pushing the elbows up, then initiate the rollover phase and drop below the bar once the bar begins to feel “weightless” as this usually indicates that the bar has reached a point. where you can possibly go underneath. to execute the appropriate power snatch.
- Once you are in this spinning phase and start to fall below the bar, the feet may move slightly depending on your snatch mechanics and what feels most comfortable to you. Now that you have put the weight above your head, you will continue to climb and stand up.
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Remember that a power snatch is only a power snatch if the weight is grabbed when you are over a parallel squat position. If you go lower then you are not doing power pulls and you may want to lower the load slightly to improve the power pull mechanics.
When doing and programming powerful snatch, you will generally want to use lighter weights than you would with full snatch. Since we are grabbing the weight higher, we have less time to get under the bar, so lighter weights are usually prescribed for this exercise. The percentage of weight used will depend on your training goals, needs, and skill level.
Benefits of Power Snatch
There are a few key benefits that come with the Power Snatch and those benefits will be contextual depending on your needs and the application of this exercise.
1. Ideal for technical work
If you are new to snatching and struggling to be patient with your final pull and punch, then the power snatch can be a great tool to help you learn patience with your snatch.
Since we are actively trying to finish in a larger / higher catch-up position with respect to the hips, we’re going to be forced to be hyper-aware of what’s going on during the final 30% of our pull versus our speed. under the bar, that is to say improve the authority of our sales positioning.
2. Good for warm-ups
In addition to technical work, a powerful snatch can also be a good upper body warm-up exercise to prepare for a full snatch. Since you will be using a lighter load, the Power Snatch can be helpful in preparing the musculature needed to catch and stabilize the Snatch.
3. Decent option for non-weightlifting athletes
For the small subsection of weightlifters who want to perform snatch variations without doing a full snatch, the power snatch may be a good option. This is often the reason why we will see exercise programmed into functional workouts and collegiate workout settings.
Power snatches are loaded lighter than traditional snatchers, don’t require as much technical focus throughout the full kinetic chain, and are still difficult to achieve upper body traction benefits.
The most common Power Snatch errors
There are two common power snatch mistakes that beginners and non-weightlifting athletes tend to make with the muscle snatch.
1. Getting too heavy: power or not?
The first common mistake is getting too heavy. If you have to bend over and grab the weight in a full snatch position (under a parallel squat position) then what you’re really doing is a snatch. That being said, this is why it is important to let your skills and current strength dictate the load of this exercise to make sure you are hitting the weight high enough.
If you don’t perform power snatches with the clear intention of grabbing them in a higher position, you won’t get all of the benefits they can provide when it comes to power generation.
2. Don’t be patient
Aside from going too heavy, another mistake you’ll see with the power snatch is rushing the traction reversal. This will present itself as a weightlifter breaking their arms far too early, then finding themselves in a position where their mechanics are at a disadvantage to finish the turnover with a larger catch position.
It’s important to remember with the power snatch to make the main intention strong and fast with the second phase of pull and spin, and then to actively focus on catching the slightly higher weight than the snatch. traditional.
Things to remember about performance
When performing a powerful snatch, remember to let your abilities dictate the load on the bar. If you have to bend over to gain weight, you may not get the full benefit from this exercise.
Power snatches are great for working the second pull and spin technique in the snatch, and can also be a great variation on the snatch for non-weightlifting athletes who want to practice this movement but not dive into full snatch.
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