Snatch with Slow Start
Overview
Performing the Snatch with Slow Start is a skill drill that aims to improve accuracy and control of body positions in the “first pull” and movement of the bar past the knees. By deliberately slowing movement, the beginner can more easily feel and correct the position of the body and the bar.
This skill drill effectively reduces the problem many suffer from: the bar scraping the shins and causing bleeding.
Athletes often require strong encouragement to slow the pull sufficiently to make this skill drill worthwhile.
Key Coaching Points
- Adopt a normal start position with hips low and the angle of the back approximately 40-45°.
- The pull from the ground should be slowed (to less than 50% of normal velocity) until the bar reaches the mid-thigh position, allowing greater accuracy and control.
- The back angle should not visibly change as the bar is raised from the ground to the knee.
- The knees should be retracted so that the shins are close to vertical as the bar reaches the knees. This is a key element of the skill drill to avoid shin scraping.
- The bar path should be towards the body between positions A and B.
- The Snatch continues with normal acceleration as the bar reaches the mid-thigh point.
The Snatch with a Slow Start is an excellent strategy for reducing shin scraping, but athletes need strong encouragement to pull sufficiently slowly to make the skill drill worthwhile.
