Wednesday 121219

“Diane”

For time:

21-15-9
Deadlifts (225#/155#)
Handstand push-ups

Post times to comments and BTWB.

Keep the chest up, weight on the heels, and get under the bar.

 

Funny Terminologies, Part 2 ~ Luke Palmisano

On Monday we briefly discussed movements that we use to practice getting the bar overhead.  Today we identify some movements that are used to practice getting under the bar.  I really enjoy teaching these movements, because so many of us have poor flexibility with weight overhead that your bodies get contorted into some pretty wild positions.  I kid.  Seriously though.  Do some stretching.  Kidding.  For reals though.  They’re called hamstrings.  Stretch em’.  Kidding!  You rock.

Pressing Snatch Balance: In this movement, the bar starts on the shoulders.  The feet are in our squat, or receiving position. The level of the bar does not move upwards. From a standing position, we press ourselves slowly underneath the bar until we are at the bottom of the squat position.  By slowly, I mean about one inch per second.  Here is a picture of Nicole Carroll performing the movement, here.

Heaving Snatch Balance: In this movement, the feet are again in the squat, or receiving, position.  This is important.  The heaving snatch balance helps us teach our bodies to get to the bottom of the overhead squat position, with speed, without moving your feet.  This helps you practice and memorize the proper receiving position.  With the bar sitting on the shoulder, there is a brief dip-drive with the hips (same as you would use for your push press), after which you forcefully push yourself underneath the bar.  Remember, you’re not trying to push the bar up. You’re trying to push yourself down.  You can find an example here.

Snatch Balance: With the snatch balance, we now add the feet to the equation.  We do the same exact movement we performed with the heaving snatch balance, except that now we are going to move our feet from the jumping position (the foot position you would use for your deadlifts or shoulder/push press) to the receiving/squat position.  Remember, in the heaving snatch balance the feet don’t move.  In the snatch balance, the feet do move.  With the bar on the shoulders, you perform a brief dip-drive (same as you would for your push press), and then press yourself to the bottom of the overhead position, while at the same time jumping your feet from the jumping position to the receiving position.  There’s a lot going on.  A video demo can be found here

Scarecrow Snatch Balance: My personal fav.  Arms start in the “elbows up,” or “scarecrow” position.  We perform a snatch balance, moving our feet from the jumping to the receiving position, while snapping the bar overhead.  A fantastic drill for those of us who have a hard time getting under the bar.  This movement forces you to do so.  A great explanation and tutorial is given here.  In the video, the athlete only goes to a “power,” or three-quarter-squat position. It can also be performed to full squat depth.  

I hope this helps.  Sometimes we trainers talk with “trainer talk” during classes.  Meaning, we use technical terms to describe things, instead of just simply describing the movement (just take an Oly class with me, you’ll know what I’m talking about).  You don’t need to know what these terms mean. But if a trainer ever does use any of these, this may help clear up confusion. I bid you adieu, and good day.

 

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