“Fix Your Snatch” Seminar Recap 041616

Have you ever been to an all day technique seminar? How much knowledge did you retain.?How much impact did it have on your day-to-day training?

On Saturday, April 16 I ran the first session of the new clinic series that I’ve created. The working title is “Fix Your [Insert Movement Here]”. This initial clinic focused on the snatch.

What’s the concept? This is not a seminar. This is not a certification. This is not A-Z on the snatch.

When the athletes came in, I diagnosed their 1-2 biggest form faults. Then, they remediated by performing supplemental exercises. Finally, they turned around and demonstrated the corrected movement.

All of this can be seen in the before/after videos below. I have also provided the athletes with supplementary programming that they can perform around their main workouts. This supplement will reinforce long lasting change.

Sarah

Supplement:

  1. Pigeon on box  stretch: 2-3 minutes per side.
  2. Overhead squat: 3 sets of 5. Start with a 25# bar and add 5lbs each set.
  3. Snatch drops: 3 sets of 3. Start with 25# bar. If movement feels perfect for all 3 reps, add weight.
  4. Snatch from hip: 3 sets of 3. Start with 25# bar. If movement feels perfect for all 3 reps, add weight.

Perform 3 times each week either before or after the main workout.

Adam

Supplement:

  1. Pigeon on box  stretch: 2-3 minutes per side.
  2. Pause overhead squat: 3 sets of 5. Start with a 45# bar and add 5lbs each set. Hold for a 1 count at the bottom of each rep.
  3. Snatch drops: 3 sets of 3. Start with 45# bar. If movement feels perfect for all 3 reps, add weight.
  4. Snatch from hip: 3 sets of 3. Start with 45# bar. If movement feels perfect for all 3 reps, add weight.

Perform 3 times each week either before or after the main workout.

Tracie

Supplement:

  1. Behind-the-neck Snatch grip presses or push presses: 5 sets of 3. Start with a 35# bar and add 5lbs each set.
  2. Snatch drops/snatch balances: 5 sets of 3. Start with 35# bar. If movement feels perfect for all 3 reps, add weight.
  3. Snatch from hip: 3 sets of 3. Start with 35# bar. If movement feels perfect for all 3 reps, add weight.

Perform 3 times each week either before or after the main workout.

Mark

Supplement:

  1. Snatch drops/balances: 5 sets of 3. Start with 45# bar. If movement feels perfect for all 3 reps, add weight.
  2. Snatch from hip: 5 sets of 3. Start with weight you finished at for snatch drops. If movement feels perfect for all 3 reps, add weight.
  3. Snatch from floor: 5 sets of 2. Start with weight you finished at for snatch drops. If movement feels perfect for all 2 reps, add weight.

Perform 3 times each week either before or after the main workout.

Steve

Supplement:

  1. Snatch drops/balances: 5 sets of 3. Start with 45# bar, then go 55/65/75/85.
  2. Snatch from floor: 5 sets of 2. Start with weight you finished at for snatch drops. If movement feels perfect for all 2 reps, add weight.

Perform 3 times each week either before or after the main workout.

Whitney

Supplement:

  1. Snatch balance: 5 sets of 3. Start with 35# bar, then go 55/75/85/95.
  2. Snatch from hip: 5 sets of 3. 55/65/75/80/85#
  3. Snatch from floor: 5 sets of 2. Start with weight you finished at for snatch balances. If movement feels perfect for all 2 reps, add weight.

Perform 3 times each week either before or after the main workout.

Lindsay

Supplement:

  1. Snatch drops/balances: 5 sets of 3. Start with 45# bar, then go 55/65/70/75.
  2. Snatch from floor: 5 sets of 2. Start with weight you finished at for snatch drops. If movement feels perfect for all 2 reps, add weight.

Perform 3 times each week either before or after the main workout.

How to Use These Drills in Your Own Training

Are you making these same mistakes? Find the person that looks most like you. Then use their training template to make your own improvments.

Need some additional help? Contact me for information on digital movement analysis and correction.