Snatch Flashcards
What is the first phase of the snatch
Start Position
What is the second phase of the snatch
First Pull
What is the third phase of the snatch
Transition
What is the fourth phase of the snatch
Jump
What is the fifth phase of the snatch
End of Second Pull
What is the sixth phase of the snatch
Drop Under the Bar to Receive
What is the seventh phase of the snatch
Receiving the Bar
What is the final phase of the snatch
Recovery
Identify four critical features in the start position of the snatch
Feet are flat on the floor, hip-width apart, with weight over the middle of the feet
Bar is close to the shins, above the first lace hole of the shoes
Knees are in front of the bar, hips higher than the knees
The back is flat, the head up. This means that forces can be efficiently transmitted from the knee and hip extensors
Shoulder blades are back and the chest pushed up
Shoulders are in front of the bar
The hands are placed in a snatch grip, with the fingers grasping the bar in an over-grasp or hook grip.
Arms are straight but relaxed, elbows pointing along the bar
Idenitfy four critical features during the “First Pull” of the snatch
During this stage, the lifter /bar complex will move up and back until the bar is above the knees.
The lifter and bar move as one. Upwards movement is caused by extending the knees. As the knee straightens, the bar is raised moving upwards and backwards
Maintain a constant trunk angle relative to the floor throughout this phase. The back is held in a rigid position throughout this movement.
Feet are flat on the floor, weight moves towards the heel during this phase.
The shoulders remain in front of the bar
Arms are straight, elbows pointing along the bar. The head is up.
The bar should move with constantly increasing speed.
Identify four critical features of the “Transition” phase of the snatch
The transition phase sees a natural forward movement, and / or re-bending of the knees.
There is no loss of upwards momentum in the bar,
There is a backwards and upwards movement of the trunk into a vertical position.
The centre of pressure moves towards the centre of the foot.
Identify four critical features during ‘Jump Position’ phase of the snatch’
Feet remain flat, the centre of pressure is at mid foot.
Bar makes brushing contact with the upper thigh (at the point where the legs meet the trunk)
Hips are behind bar, over the ankles
Knees are in front of the bar, bent (most typically to an angle of 130 - 140 degrees)
Trunk is nearly vertical, shoulders have moved directly over the bar.
The arms are straight, elbows pointing along the bar. The arms remain (but relaxed) through this position.
Identify four main critical features during ‘End of Second Pull’ phase of the snatch
Explosive triple extension of ankle, knee and hip that is initiated by driving the feet into the floor
At the top of the triple extension , shoulders move up into a violent shrug
Bar moves straight up the front of the body,.
Arms remain straight, elbows out and wrists flexed.
Heads up
Identify four critical features during the ‘Drop Under the Bar to Receive’ phase of the snatch’
As the bar reaches the top of its ascent, momentum causes the elbow to flex slightly, pointing them along the bar
The bar continues moving vertically upwards
Simultaneously the athlete jumps down pulling themselves under the bar to land one lat feet
Weight is transferred to the heels.
Identify four main critical features during ‘Receiving the Bar’ phase of the snatch’
As they come underneath the bar, the athlete will land on flat feet with their weight towards their heels.
The arms should remain straight and locked, elbows pointing along the length of the bar
Elbow extension (locking out) and lending occur simultaneously. Once in place, the hand should pull apart from each other (without moving the bar) to create shoulder stability
The bar is position above and slightly behind the crown of the head.
This is similar to the bottom position of the overhead squat.
