Monday 121217

Back squat

2-2-2-2-2-2-2-2-2-2

Post weights to comments and BTWB.

Russell, getting ready for take-off.

Funny Terminologies ~ Luke Palmisano

Olympic lifting drills have a lot of funny names.  We perform these when getting ready to perform the clean or the snatch.  We break the movement down into its different parts, and then put it all together.  Most times, in classes, I don’t use the names for these drills because truly, they don’t matter.  What matters is whether or not you are performing the movement.  But in an effort to clear up any confusion, I am going to try to briefly define some terms you may hear an Olympic lifting coach use.  Post any questions to comments if I cause more confusion than clarity.  For the sake of space, I will be using drills in relation to the snatch, but every movement is transferable to the clean.  Also, we are assuming that these movements are starting from the ground, or mid-shin.

Snatch Deadlift: A deadlift performed with a snatch-width-grip, and the starting deadlift position you would use for the snatch.

Snatch Pull: The movements for this could be defined as lift, jump, and shrug.  You deadlift the bar, and when the bar gets to about mid-thigh, you jump from the heels, punctuating your hip drive with an aggressive shrug.  The arms stay straight at all times for this drill.

Snatch High-Pull: This time, instead of stopping at the shrug, like you would with a snatch-pull, you add your elbows to the mix.  You pull on the bar, elevating it until your elbows are high, and your elbows are vertical.  This is all one motion, from the deadlift, to the jump, through the elbows coming up.  The elbows at their highest point is called the “scarecrow” position.

Muscle Snatch: With the muscle snatch, we now transition the bar over our head.  Building on our previous movements, we deadlift, jump, shrug, the elbows come up high, and then we snap the bar to our overhead position.  When the knees and hips extend, they do not rebend (just like with the push press).  This forces the athlete to practice full hip and knee extension, which is part of what makes it such a valuable drill and fantastic movement.  The other benefit to the muscle snatch is that it forces the lifter to use their upper body to snap the weight overhead. Not being strong in the overhead position is something that inhibits some lifters (including yours truly) from reaching their potential. The muscle snatch helps develop your upper body strength.  

These are four drills that you may see and hear.  They are all focused on the upwards portion of the lift.  That is, trying to elevate the bar.  In my next post, I will describe the movements designed to help a lifter get underneath the bar, as opposed to getting the bar overhead.  

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