VIDEO #5 Squat Snatch
Snatch is one of the two lifts performed in competition. This is where the bar moves from the floor, overhead in one continuous movement. Many often find this more challenging to perform than a clean. Typically because it requires a good degree of shoulder flexibility as well as that required in the hips, knees and ankles.
This exercise should be considered only after the lifter has progressed through the pre-requisites of Overhead Squat, Snatch Balance and Hang Snatch. Notice I have not referred to the Power Snatch. When learning to snatch, I would avoid a power snatch until all other pre-requisites have been thoroughly developed. Like with any new skill, learning to snatch requires patience and time on a bar. Anyone who thinks they will be able to grasp it in their first session needs a reality check. It is my estimation that it takes in excess of 4000 reps over a 12 week period developing the ability to receive the bar in the correct position before one should even consider incorporating power snatches. How did I come to this figure?
8 sets x 5 reps per exercise = 40 res
x3 exercises per session = 120 reps
x 3 sessions per week = 360 reps
x 12 weeks = 4320 reps
I guess you are wondering why I take this approach in avoiding power snatch for so long. I have seen all too often, lifters really struggle to find the deep receiving position at speed. In the vast majority of cases, this is because the lifter has learned a power snatch first. They get used to catching the bar high and then when it comes to transferring in to a full squat lift, they simply continue to catch the bar high and ride it in. If however, you learn how to find that bottom position from day one, learning to power snatch is simple. The only thing that changes is the receiving position and catching it high is easier to adapt to that the other way around.