Venus Weightlifting, Chinese Weightlifting.
This is Gabby. Today I'm gonna teach you how to do a proper snatch balance movement step by step. First of all, snatch balance is a great movement which trains the stability in catching position of a snatch movement and basically the second half of the snatch.
Today I'm going to divide the whole learning into 4 sections. At the beginning, I'm going to teach you how to do the lower body triple extension, which is the power part for sending the bar up. And then I'm gonna train the lower body stability in the catching position. And of course, the third one in the upper body stability in catching position. And in the end, we're gonna transfer what we've learned into a full movement which aka snatch balance movement. Okay without further due, let's get started.
So the first movement we are training is the snatch grip behind-the-neck dip drive movement.
okay so let's find a snatch grip first, and then rack it at the behind-the-neck position, step forward, make sure you start with the power stance. Feet, hip width apart, and then I would like you to imagine your upper body like a platform. Okay, you are not going to tilt your thoracic spine forward, don't do that. you're going to imagine your lower body as the engine and upper body simply as a platform. You're gonna generate the power through the lower body extension
without shifting the form of the upper body. And then you're gonna soft your arms and sending the bar all the way up to the crown height. It's like that. So, no upper body pushing movement.
It's all about lower body drive. Maintain the trunk stability, is also vital in this moment. You can practice this drill a few sets. I don't care how many reps you do, but it's a drill that helps you to develop the lower body drive mode. So focus on the technique rather than the reps. Let's do it again okay. Chest up, dip drive, soft your hands, dip drive, that's it.
So the second drill is called the jumping-machine squat. Basically we're going to start from a back squat rack position and then we're gonna start from power position again. Feet, hip width apart, then we speed it up all the way down to the squat stance. Okay, without collapsing your lower back at the bottom. Don't do that, still maintain your back straight at the bottom. Okay and then stand up. So you speed up in diving down and you kind of break at the bottom and then stand up. This trains exactly the same lower body movement at a snatch when you catch the bar, right? So let's do it again. So heels up a little bit, speed up and stop right there.
So the third movement drill is called snatch recovery. First of all, let's set the bar to the crown height. Okay set it a bit high and then still snatch grip. Let the bar, the preparatory position is always, the bar on the top of your spine. So your head should be in front of the bar and then dip drive and then catch. Go directly down into the catch position, with elbows straight and then stand up and back. Let's do it again, so dip drive, catch, stand up there without any collapsing with the trunk or arms. And then we can train the upper body stability in the catching position. So in the end, we're going to bring what we've learned together into the full movement, right? So still let's get back to the snatch gripand okay. Let's start from the dip drive, set the bar up to the crown height, and then dive down fast, and stop right at the bottom to catch the barbell. Dip drive, dip catch, nice and solid catch. Let's watch it again, so dip drive, dip catch.
So in my personal opinion, “Snatch Balance” is a great excise, which can help you to improve the stability in the catching phase of a full snatch training. You can incorporate that
into your snatch training sessions. I think that's a very good idea.
Venus Weightlifting, Chinese Weightlifting. This is Gabby!
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