Have been doing Powercleans, Hangcleans and HC2PP for a while but today decided to have a proper go at Power Snatches and Hang Snatches again after getting inspired by Bennys thread - have tried them before but today had a really serious go... and wow, awesome exercises!
My traps, lower back, delts and core got a serious workout, and am definitely going to try to work these into a routine.
Does anyone else work with this kind of exercises and what are your experiences with them?
Any suggestions on a good way to work them into a strength and explosiveness routine?
Any tips for technique also appreciated as well as other similar exercise suggestions
I like power hang snatches. I've got a video up in my journal somewhere, i think the technique isn't too hard at all (compared to full snatch). Do shoulder dislocations to ensure you can catch it far enough behind your head and Overhead squats are bound to be very beneficial.
I just do mine once a week at the start of my light (8-12 reps) day. Tbh though, i think you could slip them in once or twice a week at the start of any session. I'd keep reps low, i do 3x3, but might up volume to 3x5.
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Karlos wrote:I like power hang snatches. I've got a video up in my journal somewhere, i think the technique isn't too hard at all (compared to full snatch). Do shoulder dislocations to ensure you can catch it far enough behind your head and Overhead squats are bound to be very beneficial.
I just do mine once a week at the start of my light (8-12 reps) day. Tbh though, i think you could slip them in once or twice a week at the start of any session. I'd keep reps low, i do 3x3, but might up volume to 3x5.
I think I've seen your vid but will go back and have a look. Shoulder dislocations are a good idea. I can get them right when not going that heavy on Overhead Squats but when it starts getting tough I find my body wants to keep the bar over head rather than back. This is the bit of form I do need to work on.
This is bascially the Snatch variant I like, although is also good with a full dip into ATG:
Rilla wrote:I'd love to snatch, though my technique on cleans is bad enough as is. I stick to snatching KBs. At least for now.
Was looking at vids of one arm KB Snatches and they look good too. Would have tried them long ago if the local gym had kettlebells!
In respect of a routine am thinking of doing a split like this:
Mon - Pull Tue - Legs Wed Thu - Push Fri - Olympic Movements Sat - Plyometric Circuits Sun
Ideally the snatch should never be pressed out (in Oly lifting that is a fail). It's also safer, although requires better technique; more explosive &/or more dip on the catch &/or less weight.
I like this exercise but save it for the speed sessions and keep it light as I feel power wise you can get enough from the power cleans without the injury potential.
