tim290280
Mecca V.I.P.
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- Jul 13, 2006
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Hi All,
I found this on BB.com and thought I'd repost it here. It isn't exactly what I have used, but aspects are close. Plus the videos are very handy for those wanting to learn to snatch and clean and jerk correctly.
For more videos of excellent technique see this page: http://www.aceathlete.com/hatch/video.htm
Phase 1
Body Weight Squats
This is pretty straight forward, but here are a couple things to keep in mind. Start with your stance shoulder width and you toes pointed out slightly. Your knees must be able to move out to the side (follow your toes) this necessary for your hips to rotate correctly. If you keep your toes and knees pointed forward, you will not be able to squat all the way down. Try to think of sitting between your heels. You want to work on finding the most comfortable and deep position. This will involve changing your stance width, and changing the angle of your feet, until you are comfortable sitting in the squat position. You should look up a little, keep your back straight or arched, and I like to hold my arms out for counter balance. Feel free to adjust your stance between reps if needed, and also pause at the bottom to get comfortable with it.
Snatch Deadlift
Take a wide grip on the bar, look forward, arch your back, and pull your shoulder blades in a little. The first part of the movement will be the hips pushing back, your legs straightening, and your back angle remaining constant. Once the bar has passed your knees, push your hips forward, while straightening your torso. Remember your knees should be getting out of the way of the bar. Don't move the bar ahead of you to clear the knees. Start with a slow tempo, and gradually increase the speed of the second pull.
Drop Snatch
Take the bar out of the racks like you would with a back squat. Move your hands into the snatch grip position. (This will be a spacing that allows the bar to be held 12-20cm over your head.) Personally I take a grip that is roughly double biacromonial width so as not to be too wide but not too narrow to limit the mobility. Now push the bar over your head and squat down. It may be helpful to pause in the bottom position to build stability. The goal, over time, is to push very little with the legs, and to drop under the bar faster. Ideally you want to only use a toe raise to push the bar slightly, and drop all the way to the bottom to catch it.
Clean Deadlift
Use the same procedure as the snatch deadlift except use a narrow grip. Use a grip that will allow you to hold the bar at your shoulders, with your hands outside of your shoulders.
Overhead Lunges
Push the bar over your head using the clean grip. Take a long step out, and kneel down until your back knee is almost on the floor. Pause for a second and return to the start. Now repeat with your other leg. While you are at it, try to figure out which leg is more stable in the forward position. (In the video you will note that I am much more stable with the left foot forward.) This will be the leg you will put forward in the jerk. Follow a moderate tempo with these, and keep the back tight.
Front Squats
Take the bar out of the rack with it resting on the front of your shoulders. Your hands should be under the bar, in the clean position. Use the stance you established in the body weight squat exercise. Arch your back, look up slightly, and squat down. Keep your elbows up, so that they do not touch your knees. Go as low as you can and pause for a second before standing up.
Flexibility will generally be an issue, especially in the ankles and wrists. Hamstrings and hip flexors are often a problem too. If you cannot get into the proper positions, then you should stretch before your workout. You may have heard that stretching before a workout will reduce your strength. This is not an issue because the goal is to learn proper movement patterns. Stretching afterwards and on off days will also be helpful.
I recommend doing many sets with a light to moderate weight. This will allow for a good amount of practice. If you want to do lower reps, just make sure you do a total of 30 for each exercise. Follow this routine 3 days a week for 3 weeks. Start out using just the bar. Only increase the weight when you can perform an exercise correctly.
Most of the credit goes to http://forum.bodybuilding.com/member.php?u=70704
I found this on BB.com and thought I'd repost it here. It isn't exactly what I have used, but aspects are close. Plus the videos are very handy for those wanting to learn to snatch and clean and jerk correctly.
For more videos of excellent technique see this page: http://www.aceathlete.com/hatch/video.htm
Phase 1
Body Weight Squats
This is pretty straight forward, but here are a couple things to keep in mind. Start with your stance shoulder width and you toes pointed out slightly. Your knees must be able to move out to the side (follow your toes) this necessary for your hips to rotate correctly. If you keep your toes and knees pointed forward, you will not be able to squat all the way down. Try to think of sitting between your heels. You want to work on finding the most comfortable and deep position. This will involve changing your stance width, and changing the angle of your feet, until you are comfortable sitting in the squat position. You should look up a little, keep your back straight or arched, and I like to hold my arms out for counter balance. Feel free to adjust your stance between reps if needed, and also pause at the bottom to get comfortable with it.
Snatch Deadlift
Take a wide grip on the bar, look forward, arch your back, and pull your shoulder blades in a little. The first part of the movement will be the hips pushing back, your legs straightening, and your back angle remaining constant. Once the bar has passed your knees, push your hips forward, while straightening your torso. Remember your knees should be getting out of the way of the bar. Don't move the bar ahead of you to clear the knees. Start with a slow tempo, and gradually increase the speed of the second pull.
Drop Snatch
Take the bar out of the racks like you would with a back squat. Move your hands into the snatch grip position. (This will be a spacing that allows the bar to be held 12-20cm over your head.) Personally I take a grip that is roughly double biacromonial width so as not to be too wide but not too narrow to limit the mobility. Now push the bar over your head and squat down. It may be helpful to pause in the bottom position to build stability. The goal, over time, is to push very little with the legs, and to drop under the bar faster. Ideally you want to only use a toe raise to push the bar slightly, and drop all the way to the bottom to catch it.
Clean Deadlift
Use the same procedure as the snatch deadlift except use a narrow grip. Use a grip that will allow you to hold the bar at your shoulders, with your hands outside of your shoulders.
Overhead Lunges
Push the bar over your head using the clean grip. Take a long step out, and kneel down until your back knee is almost on the floor. Pause for a second and return to the start. Now repeat with your other leg. While you are at it, try to figure out which leg is more stable in the forward position. (In the video you will note that I am much more stable with the left foot forward.) This will be the leg you will put forward in the jerk. Follow a moderate tempo with these, and keep the back tight.
Front Squats
Take the bar out of the rack with it resting on the front of your shoulders. Your hands should be under the bar, in the clean position. Use the stance you established in the body weight squat exercise. Arch your back, look up slightly, and squat down. Keep your elbows up, so that they do not touch your knees. Go as low as you can and pause for a second before standing up.
Flexibility will generally be an issue, especially in the ankles and wrists. Hamstrings and hip flexors are often a problem too. If you cannot get into the proper positions, then you should stretch before your workout. You may have heard that stretching before a workout will reduce your strength. This is not an issue because the goal is to learn proper movement patterns. Stretching afterwards and on off days will also be helpful.
I recommend doing many sets with a light to moderate weight. This will allow for a good amount of practice. If you want to do lower reps, just make sure you do a total of 30 for each exercise. Follow this routine 3 days a week for 3 weeks. Start out using just the bar. Only increase the weight when you can perform an exercise correctly.
Most of the credit goes to http://forum.bodybuilding.com/member.php?u=70704
