SNATCH PUSH PRESS
The snatch push press allows us to concentrate on that overhead lockout. Because we're eliminating the other moving parts, the main focus here should be to drive the bar hard overhead and focus on squeezing the shoulders together at the back as the bar reaches the apex.
CLEAN
The clean is part of the overall Clean and Jerk which can be isolated just as we would any other auxiliary lift. This means we can focus on a weakness or develop a certain element. There are many nuances to be discussed here from a technique perspective - this video is general movement only. There will be more to come on that discussion.
SNATCH BALANCE
As we're eliminating the bulk of the snatch movement, the Snatch Balance will allow us to focus on speed, confidence and strength under the bar. It can be used in a warm up routine with little to no weight, all the way up to 100% or more of your snatch. Keep your dip and heave to a minimum so we have to pull under and down, rather than a jerk into an overhead squat.
SNATCH DROP
Similar to the Snatch Balance, the Snatch drop will test your speed under the bar as we eliminate the dip and drive portion. Do not elevate the bar to buy yourself time. Slide those feet out fast and drive down hard. Make sure to squeeze the shoulders together at the back and keep pushing on your way down.
FRONT SQUAT
The Front Squat is mainly used to develop strength. It has great cross-over and relevance to other sports because it develops great leg and trunk strength. In weightlifting it is directly related to the clean which is a main part of our sport. If we don't emphasise depth and stability in the front squat when this gets heavy, our Clean will suffer.
MUSCLE CLEAN
The Muscle Clean eliminates the squat portion of the clean so we can focus on the pulls, extension and fast elbows. We lock out the knees at the top of the extension which makes it the 'muscle' clean. The muscle clean can be added in to our warm up as a primer or used as a technique builder. Note - the arm bend allows us to achieve the same hip contact as a snatch. However, this technique differs per person and their proportions.
POWER CLEAN
As the name suggests, the Power Clean is going to help us build power and speed. Although the focus may be on generating power, it will still allow us to concentrate on positions in the pulls. If we add some pauses or even work from the hang, we can tilt a bit of the focus on to technique.
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