The purpose of a power snatch is to raise the bar as quickly and as heavy as possible from the ground to an overhead position. This technique is used widely in both CrossFit and Olympic weightlifting since it is foundational in both sports. Weightlifting movements such as the power clean and the power snatch involve raising the to the shoulders and then lifting it directly above the head (Suchomel et al., 98-105). The power snatch necessitates a louder impact because it requires greater momentum to fling the bar over your head effectively.
Keep your feet and hip width apart in a wide stance with your toes pointing slightly outward. Holding the bar with a pronated grip that is shoulder-width or slightly wider, perform a squat until your hips are below your shoulders (Suchomel et al., 98-105). Make the jerk and clean an alternative to hang power clean such that the bar is just above your knees when you begin the exercise.
Make an initial pull by stretching your hips and knees to their maximum potential. For this exercise, try to keep your back and hips neutral or slightly arched at a 90-degree angle concerning the floor. Focus on maintaining a straight spine as you lift the barbell. Keep your shoulders above the bar and your elbows fully extended. Raising and pushing your hips forward while slightly flexing your knees will help you elevate the bar until it’s just above your knees (Suchomel et al., 98-105). Maintain a flat middle foot as you shift your weight forward and bend at the knees. Once the transition is complete, the body is ready for the following round of exercises.
Catching the bar on the anterior deltoids and clavicles, similar to the posture used in the catch phase of the front squat, is how the catch phase of the power clean is performed. While flexing your hips and knees, rotate your elbows and hands beneath the bar. While gripping the bar, make sure your elbows are bent, your wrists are hyperextended, and your upper arms are parallel to the floor. Then, once you’ve completed the rep, swivel around the bar to release the tension on your deltoids and clavicles before lowering it gradually toward your knees.
Slowly bend your hips and knees simultaneously to put the bar back on the floor with little risk of injuring yourself (Suchomel et al., 98-105). Deviations in technique include; toe landings, not engaging your back and core before an athlete, tacking on the weight, and grabbing the bar with your arms.
It would be best to put your feet beneath the bar and your quads near parallel to where you are standing before commencing the first step of the power snatch. Make sure your arms are relaxed, and your traps extended. In the second step, all you have to do is lift the bars with your legs while keeping your arms and back straight. Keep your shoulders pointing toward the bar and your chest facing forward while completing the lift.
The development of the legs and straightening of the torso is part of the third phase (Suchomel et al., 98-105). Exercise performed with shoulders lifted but bars held extremely near to the torso. The legs are not fully stretched even though Steps 5 and 6 have a forceful upward burst. The bar’s motion, not the arm pull, is what causes the arms to bend, squatting to just below bar height with arms fully locked is needed for the final representative.
In conclusion, the power snatch and all of the other Olympic lifts are aimed at increasing an athlete’s power output. Lifting as much weight as possible is discouraged as a result. The key criteria for assessing progress should not be weight but rather acceleration. While some of the usefulness of the power clean as a strength-building exercise has waned, it is still a good option (Suchomel et al., 98-105). When incorporated into a training regimen, the power snatch and clean, on the other hand, can enhance athletic performance.
Work Cited
Suchomel, Timothy J., et al. “The Power Clean and Power Snatch From the Knee.” Strength & Conditioning Journal, vol. 38, no. 4, 2016, pp. 98-105.