Heave Snatch Balance - Proper Technique, Purpose, and Programming Considerations
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This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used in overload strength development and/or warm-up sessions.
Start with a snatch grip on the barbell on the back rack position. With you feet in squatting stance, perform a dip and drive, similar to the jerk, to initiate the barbell upwards of the body, going. Unlock the knees and hips to simultaneously "press" yourself into the bottom of the overhead squat. This exercise is to be performed under control rather than explosively. Pause at bottom of exercise, and ascend under control. It is important to emphasize the drive under the bar in the catch.
The development of proper overhead and squatting mechanics is vital for snatching. The addition of the heave snatch balance will allow an athlete to overload the movement to promote strength development and better stability in the catch of the squat.
This is a great exercise to build in any warm-up progression, training program, or as a strengthening movement after main lifts and more taxing squatting and pulling exercises. Perform this exercise for moderate sets and reps using loads at or near an athlete's 80-110% snatch best.
This snatch complex is perfect for developing positional strength during the first and second pulls of the snatch, improved turnover and drop under the bar, and developing better overhead alignment in the catch of the snatch
This exercise is used to develop proper overhead mechanics and squatting technique on the catch of the snatch. This exercise is great to be used in skill development periods, strength development, or warm-up sessions
This exercise is used to develop speed under the barbell in the catch of the snatch. This exercise is great to be used in technique and speed development and/or warm-up sessions
This exercise is used to develop proper overhead mechanics and squatting technique in the catch of the snatch. This exercise is great to be used inoverload strength development and/or warm-up sessions
This exercise is used to develop maximal speed and proper overhead mechanics and squatting technique in the catch of the snatch.
This is an amazing snatch technique primer and speed developer for intermediate to advanced lifters. This exercise will develop confidence and speed under the bar, and will teach terminal full extension to a lifter in order to maximally recruit posterior chain and keep bar on a vertical force vector.
The muscle snatch variation is perfect for pre-liminary work sets and engraining technique. By negating the ability to "reflex" under the barbell after the second pull, you will develop the motor mechanics of standing up VERTICALLY through the bar to finish the pull with the leg drive, and seamlessly progress into the high pull.
This is a fundamental variation of the full snatch exercise. The main difference between this variation and the full snatch is the height in which the bar is received in the catch.
A full video and audio analysis of the snatch in frame by frame breakdowns.
This is great variation to develop strength and speed at different phases of the lift. Block training minimizes the stretch-shortening reflex in the posterior chain, forcing you to develop greater strength and acceleration. Additionally, the limited pulling capacities will force you to create greater speed under the bar in the catch.