Snatch Assistance Exercises
Muscular Snatch
Excellent exercise for developing bar path and acceleration of the bar through the hips. You're muscular snatch should be 60% of your 3 rep max snatch. So your training aim is to be able to perform 60% of your targeted snatch.
Target is (PB Snatch x 1.05) x 0.6
Example (80kg PB x 1.05) = 84 x 0.6 = 50.4 which we round to the nearest round number which is 50kg. Athlete target is 50kg for 3 reps.
Excellent exercise for developing bar path and acceleration of the bar through the hips. You're muscular snatch should be 60% of your 3 rep max snatch. So your training aim is to be able to perform 60% of your targeted snatch.
Target is (PB Snatch x 1.05) x 0.6
Example (80kg PB x 1.05) = 84 x 0.6 = 50.4 which we round to the nearest round number which is 50kg. Athlete target is 50kg for 3 reps.
Snap Under
This exercise we use for developing speed and confidence under the bar. Your aim is to hit 70% of targeted snatch for 3 reps.
Target is (PB SN x 1.05) x 0.7
Example (107Kg PB x 1.05) = 112 x 0.7 = 78.6 which is rounded to 79kg for 3 reps.
This exercise we use for developing speed and confidence under the bar. Your aim is to hit 70% of targeted snatch for 3 reps.
Target is (PB SN x 1.05) x 0.7
Example (107Kg PB x 1.05) = 112 x 0.7 = 78.6 which is rounded to 79kg for 3 reps.
Power Snatch
Power Snatch is a great exercise for developing confidence in your ability to accelerated the bar and speed under the bar. Target is 85% of 1 rep max.
Target is (PB SN x 1.05) x 0.85
Example (PB 72Kg Snatch x 1.05) = 75.6 x 0.85 = 64.2kg
Power Snatch is a great exercise for developing confidence in your ability to accelerated the bar and speed under the bar. Target is 85% of 1 rep max.
Target is (PB SN x 1.05) x 0.85
Example (PB 72Kg Snatch x 1.05) = 75.6 x 0.85 = 64.2kg
Snatch from Mid Thigh
Snatch from Mid Thigh is an excellent exercise for conditioning the triple extension and getting the hips through. Also great from developing speed under the bar.. Target for this exercise is 95% of 1 rep max.
Target is (PB SN x 1.05 / + 5kg) x 0.95
Example (PB 135 Snatch + 5kg) = 140 x 0.95 =133kg
Snatch from Mid Thigh is an excellent exercise for conditioning the triple extension and getting the hips through. Also great from developing speed under the bar.. Target for this exercise is 95% of 1 rep max.
Target is (PB SN x 1.05 / + 5kg) x 0.95
Example (PB 135 Snatch + 5kg) = 140 x 0.95 =133kg
Snatch from Mid Shin
This exercise is great for getting used to putting the weight into the legs off the floor.
This exercise is great for getting used to putting the weight into the legs off the floor.
Snatch from Hips in Squat Stance
Snatch from Hips
Snatch from Hang
Snatch Balance
Snatch
