Bill Starr on the Snatch –
I believe full snatches are the epitome of athleticism. When done correctly, the full snatch is a flawless symphony of strength, quickness, timing, coordination and balance. There are many things that have to be done before an athlete is able to master the technique in the full snatch, and that applies to both the split and squat style.
He has to spend time making every part of his body a great deal stronger to be able to elevate a heavy bar to a height that allows him to get under it and lock it out. He must hone his timing to know the precise moment to make his move to the bottom. And he must do hundreds of reps in order to become stable enough to land on the platform in the exact same position every single time. In the bottom, his entire body must be extremely tight, with his torso erect as he fixes the bar over his head with elbows locked.
Finally, he has to be strong enough to recover from that bottom position. If he is unable to do that, then all previous efforts have been for naught.
A Google search on Bill Starr articles will reveal a treasure trove of strength training information. Read on!
Workout of the Day
1 Power Snatch
1 Overhead Squat
The idea here is to power the bar up, and do a deliberate overhead squat. If the bar pushes you down into an overhead squat, do a second OHS. If your OHS is a weakness…here is 30 minute to develop great positioning.
You may go up and down in weight throughout the 30 minutes. With a proper set up and lift, which take about 15 seconds, you get 45 seconds to rest. Make sure you keep your changeout weights close