No Weights, No Barbell, No Problem!
Improve Snatch Technique While at Home
Although many of us do not have weights and barbells at home, there are still many things that can be done to improve your snatch technique.
What you need: PVC Pipe or Broomstick
Take a look below at some different exercises and warm-ups that can help dial in your olympic lifting technique!
Watch Coach Brian teach the burgener warm-up below..
Down and Up
-Most important aspect of the warm-up
-An extension of the ankles, knees, and hips (triple extension)
-Creates momentum and elevation of barbell
Elbows High and Outside
Focus: keep the bar close
-Upper body strengthening exercise that teaches the pull, turnover, and finish position of the snatch
-Focus: strong turnover and active shoulder
-Finish position overhead- arms locked out, elbow pits facing up/elbows facing down, bar directly overhead
Snatch Lands (Power – 2”, 4”, 6”)
-Trains receiving position of snatch
-Focus: footwork + active shoulder
Snatch Drop (Full)
-Trains receiving position of snatch and builds speed and explosiveness
-Focus: footwork + active shoulder + bottom position
Learn more about the burgener warm-up here: https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
Burgener Skill Transfer Exercises
Watch Coach Brian teach the skill transfer exercises below..
Snatch Grip Push Press
-Focus: Overhead strength
-Strong dip + drive overhead
-Focus: Core strength
-Active shoulder overhead
Heaving Snatch Balance
-Focus: Arm Speed
-Focus: Foot/Arm Speed
-Focus: Drive/Foot/arm speed