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The Snatch - Olympic Weight Lifting

The Snatch - Olympic Weight Lifting

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Published by richard_jr__64
Olympic Weight Lifting
Olympic Weight Lifting

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Published by: richard_jr__64 on Jan 17, 2013
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09/26/2013

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Copyright
©
2013 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark 
®
o CrossFit, Inc.Subscription ino at  journal.crosst.comFeedback toeedback@crossit.comVisit CrossFit.com
The Snatch Is a Bitch
By Donny ShankleJanuary 2013
Champion weightliter Donny Shankle addressesthe true character o the world’s astest lit.
 The snatch is one o two exercises in the sport o weightliting. It involves liting a barbell rom the oor up and overyour head in one motion. The word “snatch” means “to quickly seize something,and weightliters spend years rening their technique to optimizetheir strength on the exercise. This enables them to move the bar as quickly and as eciently as possible. Many hoursare spent in the gym practicing the snatch and trying to get as close to perection as possible. Because the movementis so quick, there is little room or error. The slightest mistake will cause you to miss the lit, especially once you are litingnear maximum efort.
    S    t   a    f    /    C   r   o   s   s    F    i    t    J   o   u   r   n   a    l
 
Bitch ... 
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Copyright
©
2013 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark 
®
o CrossFit, Inc.Subscription ino at  journal.crosst.comFeedback toeedback@crossit.comVisit CrossFit.com
Every weightliter eventually develops a style unique to hisor her body type, strength prociency and skill competence.Yet, despite all the necessary physical tools a weightliterneeds in order to snatch well, the exercise becomes verymuch a mental test once the weight becomes heavy. As thename “snatch” implies, you must move as quickly as possibleduring the exercise. Any hesitation during the lit will almostalways cause you to miss.Whenever you are trying to do something well, repetitionresults in understanding. For instance, every one o uspracticed behind the wheel o a car beore we studied theDMV booklet or our test. The repetition o opening thedoor, sitting behind the wheel, closing the door, startingthe ignition, eeling the engine rev up, etc. is what relaxedus. We all eel a bit o anxiety whenever we drive a new car,and this is normal because it is not our car. We do not knowthis car. This looks new, the door closing sounds new, andthe engine eels diferent. It is only driving in it a ew timesthat causes us to be comortable. The snatch is the sameway, and you must commit a great amount o your time tobecome stronger at anything. Time devoted to hard work in the gym liting weightsexpands your comort level with the exercise. Your musclesbecome stronger and more exible. The positions youneed to be in to snatch well begin to make sense to you.Most importantly, you develop the coordination requisiteas a beginner to eventually break ree o naive appreci-ation. Ater you are introduced to the snatch and becomeamiliar with her as an exercise, you eventually see the dark side o the bitch’s character.
 After you are introducedto the snatch and becomefamiliar with her as anexercise, you eventually see the dark side of the bitch’s character.
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Sometimes you beat the bar, and sometimesthe bar beats you.
 
Bitch ... 
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Copyright
©
2013 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark 
®
o CrossFit, Inc.Subscription ino at  journal.crosst.comFeedback toeedback@crossit.comVisit CrossFit.com
O the two exercises in weightliting (the other beingthe clean and jerk), the snatch responds at rst withdecent results. This is due to the lit being an awkwardmovement. Your grip on the bar during a snatch is muchwider than shoulder width, so the muscles and joints arenot used to holding things over your head like this. Oneo the undamental concepts behind improvement inweightliting is adaptation, and it does not take long oranyone who starts snatching to gradually build this typeo specic overhead strength by way o adaptation. Eitheryour muscles become stronger or you inevitably drop thebar on your head or upper back—which, I can condentlytell you rom experience, does not eel good.A weightliter’s arm lockout is important during a snatch:the straighter the arms the better. Does this mean noteveryone will be good at the snatch? Absolutely. Noteveryone is willing to put in the hard work essential tosnatching well, and o those who are willing, not all o them will be able to lock out their arms completely.A good arm lockout is not all you must have. The goldenrule in weightliting is being able to hold your back straight.So, i you have lived your lie practicing poor posture, youwill not be good enough at the snatch (or weightliting orthat matter) to be competitive.Good lockout and holding a straight back are the twophysical traits that are a must to snatch well. A ew otherphysical traits that help are being able to get your hipslow, having exible wrists and ankles, and being light onyour eet.Now some physical limitations can be overcome withconsistent training, and this is important because physicallimits are not as dicult to overcome as mental limits.Besides, overcoming physical limitations is part o the journey in becoming a great weightliter. You may nothave all the tools necessary to reach perection, but youknow what? Perection in this sport is never attainable.Where is the un in that? I you were awless at the snatchyou wouldn’t be able to live moments like the one below.
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Once you have the physical tools for the snatch, the mental battles begin.

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