After sitting through several sessions of the recently concluded National Juniors/University/Under 25 Championships, I see that many lifters are still dealing with the issue of bar placement in the performance of the snatch. That is that the bar is pulled high enough but it is not caught within that very narrow range where support is possible.
3 Factors That Affect Bar Placement
If the pulling mechanics of the legs and hips during the first pull are optimal, then bar placement will be dependent on three factors:
· Hip extension (which is not possible without plantar flexion at the ankles)
· Arm Pull (after hip extension)
· Arm Extension (in the catch phase)
So what are the roles of the arms during the performance of the snatch?
1. Keeping the bar pathway relatively vertical and close to the body.
2. Locking the bar overhead in the correct position.
3. Pushing the body down quickly under the bar.
The Role of the Arms
After the hips extend, the arms bend by directing the elbows upward and to the sides of the body. After maximum speed is achieved, the elbows swing forward and push the body down under the bar while simultaneously locking out the bar overhead.
The function of the arms therefore is to pull (adding speed) and to push. If done correctly this will place the bar in correct position overhead.
Exercises to Develop the Patterns
The first and most basic exercise to develop this arm movement pattern is the kneeling snatch. It is especially helpful to those with the habit of swinging the bar out. You can view it at
https://www.youtube.com/watch?v=2TIgxsfYBYE
The second exercise to aid in the movement pattern development is the muscle snatch off blocks which can be viewed at https://www.youtube.com/watch?v=HPlUBcdsv2M
The Source and Result of Problems
Most of the problems that I’m observing are because relatively undeveloped lifters are employing a grip width that is too great. When the grip is too wide, the bar pathway tends to be more of an arc and places undue stress on the shoulders and wrists during the supportive phase.
Incorporating the exercises into training
The aforementioned exercises can be done as part of the warm-up prior to snatching. Select one or the other and do four sets of 3 repetitions using a weight that will allow for correct execution to warm-up the movement pattern before progressing on to a conventional snatching session.