Monday Snatch emphasis


1. To learn the full snatch sequence

2. To strengthen the muscles involved in the snatch

3. To increase dynamic flexibility in the specific snatch positions

Squat down:

Stand up:

This is the first step in learning the full competitive snatch. You start to integrate the first hard technical part of the lift, the switch from below the knees (slow controlled pull) to above the knees (explosion). You will catch the bar into a half squat, to get used to dropping under the bar.

Starting position:

1. Feet are hip width, toes are turned slightly outward

2. Legs are flexed at the knees (around 90-100 degrees)

3. Trunk is flexed, back is tightly arched

4. Shoulders are in front of the bar

5. Arms are straight

6. Traps are stretched

7. Head is looking forward


1. From the ground to the knees the lifting is controlled, the back angle stays the same, the bar is lifted only via leg extension.

2. Once the bar is above the knees, explode upward with a powerful leg and back extension

3. The bar should be kept close to the body at all times

4. The traps contract forcefully to further accelerate the bar

5. Basically, what we are looking for is for the body to look like a bow (hips forward, back and legs extended)


1. Catch the bar in a half squat position

2. Catch the bar with the arms locked, do not press the weight

3. Keep the traps tight to help hold the bar

Note: You may have noticed that I did not give a percentage or load to use. Well, since most of you have never performed a snatch before, it would be pretty pointless to use percentages to plan your training load! But after the first phase of training you should have a good idea of the weight you can handle. Start with a load equivalent to what you used on the power snatch from the blocks.

B. Snatch pull

The snatch pull is the logical progression from the snatch-grip deadlift. Ideally, you want to use the exact same pulling motion as during the half-squat snatch. Concentrate on rising up on the toes and contracting the traps at the same time.

The loading parameters for the snatch pull are as follows:

Ideally, you want to use the exact same load you used on the half-squat snatch, at the most 10% above what you used in that exercise. Many people make the mistake of going way too heavy on pulls. If the load is significantly greater than during a snatch, there will be no positive transfer.

C. Drop snatch

C. Drop snatch

Just like the snatch pull is the progression from snatch-grip deadlifts, the drop snatch is the progression from overhead squats. This drill has the same benefits as the overhead squat, but it also teaches the lifter how to drop under the bar.

Starting position:

1. Stand up with the bar on your shoulders with a snatch grip

2. Feet are slightly wider than the hips, toes turned outward a bit

3. Trunk is solid, back is tight

4. Elbows are pointing down.


1. You must drop directly under the bar, try not to allow the bar to drop a lot. The key is to lock the arms as you go down. You must go down very fast to beat the gravity that will pull the bar down

2. Avoid trunk flexion. If you start bending forward you will lose the bar

3. As you squat down, try pushing the bar up (to contract the traps and stabilize the bar)

4. The heels must stay on the ground

5. When you reach the lowest position stand up in a straight line, avoid excessive trunk movement

Week 1: 2x5 Week 2: 5 x 5 Week 3: 3 x 3, 1 x 2 Week 4: 3 x 5

At first this drill is going to be very hard as you are not used to dropping under the bar. So you may want to start very light. Hopefully by now you have the proper flexibility to do an overhead squat, and a good objective is to be able to use the same load on the drop-snatch as you did for the overhead squat. Not an easy task, but everybody needs a challenge!

D. Slow-speed snatch

D. Slow-speed snatch

This exercise was a staple in Alexeyev's training program. After that it became a widely used exercise by Soviet superheavy lifters. It is a good exercise to build the strength of the traps, arms, and shoulders. Plus, it is a good teaching tool to learn the full squat snatch.

The drill is performed much like a regular half-squat snatch except that you lift the bar slowly, under control and once it reaches the sternum you quickly drop under the bar (much like in a drop-snatch).

Week 1:3x3 Week 2: 5 x 3 Week 3: 2 x 3, 2 x 2 Week 4: 2 x 3

The load is really not all that relevant for this exercise. A good starting point is half of what you used for the half-squat snatch. Concentrate on a slow pull and a fast drop under the bar.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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