Power Snatch

Overview

The Power Snatch is a key exercise in the training schedule. Its value is that it is a highly specific exercise for developing the effectiveness of the pull.

Key Coaching Points

1. In the start position, the bar should be close to the shins, and the shoulders slightly in front of it. The head should be up, with eyes looking directly forward, not at the ground.
2. The start of the pull should be smooth and unhurried, ensuring that the hips and shoulders rise in unison.
3. As the bar reaches the knees, the knees should be retracted sufficiently so that the shins are close to vertical. The shoulders should still be slightly in front of the bar at this stage.
4. As the bar passes the knees, the athlete should keep the shoulders in front of the bar to prevent excessive upper body rotation.
5. There should be no visible gap between the bar and the body as the bar reaches mid-thigh.
6. At mid-thigh, there should be a rapid upward extension of the body.
7. The athlete should strive to make themselves as tall as possible at the finish of the pull.
8. The athlete should demonstrate rapid descent into the receiving position with fast and low foot movement.
9. The feet must land flat on the ground, and the athlete should remain completely still in the receiving position for a moment.
10. The arms must lockout simultaneously,
11. Practising stillness and stability in receiving positions builds the confidence of the beginner.