I once read that the Snatch is the most athletic movement in sport. I’ve been around sports my entire life and am inclined to agree. The amount of athleticism, strength, speed, power and precision needed to successfully complete a snatch is incredible.
Yea, snatch 205…
Back on track, the Snatch has the unique ability to coordinate every muscle in the body including the brain and the heart to generate enough force to throw a weight over your head.
The benefits range from muscular strength and power development to neurological adaptation as well as metabolic changes through increased muscle mass and improved flexibility and mobility.
First two seem like they would be obvious. Muscular strength comes from muscular stimulation. Any exercise that explores the extreme ranges of motion the body can achieve will produce some sort of muscular stimulation therefore creating the potential for recovery and then gained strength. The power development is a simple equation of P=f*d/t. Taking a weight from the floor to an overhead position in one fluid movement is certainly alot of power, regardless of the weight used. Obviously heavier weight means more power.
Neurological adaptation is not something people generally think of when you look at strength training but in reality it is one of the most important aspects. Our brain works the same way our connections in our muscles work. Its all one big electrical connection that, instead of growing new or bigger muscles, these new neurological connections allow you to use the muscles you already have. Snatching will not make you bigger, but it will make your muscles more active and able to produce more force. See that little girl in the first video? She weighs less than 110lbs but is snatching over 175lbs!!!
This adaptation is HUGE in weightlifting, a sport of weight classes.
Beginners, in any type of strength training, will experience a little bit of body composition change where they will develop some muscle mass. We have all heard it, and its still true, muscle mass will speed metabolism and allow you to increase your metabolic rate. This is a good thing if you are trying to lose weight.
Improved flexibility and mobility come both from doing the movement, Again see the little girl in the first video, and from endeavoring to get better at the movement. So, in order to get better at the snatch you must loosen your hips, torso and shoulders and maintain these changes over time as technique and strength improve. The ability to sit in the bottom of a squat with a heavy load over head is not something many everyday folks can do. As a result working towards that position will make you more mobile and flexible and should help you prevent injuries due to a lack of these things.
So, if any one of the points above strikes your fancy then you are in the right place. And one more video to grow on…
Ok, Last one..
Don’t forget to come snatch with your friends on Saturday. No weigh ins, no singlets, no barriers.
Clean and Jerk Opener
Front Squat Clean Opener +5-10% x 3
Tabata Burpees/KB swings