The power snatch is a popular strengthening exercise for athletes, involving lifting a barbell over and behind the head in one swift motion. Beginners should start with a barbell without weights and have a spotter. Proper technique is important to avoid injury.
The power snatch is a strengthening exercise move that involves lifting a barbell, then swinging it over and behind your head in one swift motion; This exercise can also be performed with kettlebells instead of dumbbells. When performed correctly, it increases an athlete’s strength and speed. The move is popular with athletes who need to do jumps, hurdles, and to warm up. Special care must be taken to learn the correct way of moving, otherwise injury may occur. Before performing the exercise, the athlete should always have a spotter and should not lift more weight than is comfortable.
Beginners should start with a barbell barbell without weights. This allows the athlete to focus on their form before adding resistance. She should have a trainer or spotter near her to help her with her technique and intervene if she loses her balance or begins to lose weight. The spotter must be able to easily lift the amount of weight the athlete is using for the power snatch.
When the athlete is ready to perform the snatch, she begins with her feet hip-width apart and the bar on the floor. Grasping it near each end with her hands fisted and fingers curled in toward her body, she then raises the bar first to her knees and then to her waist. The knees remain slightly bent and will naturally buckle under the weight of lifting the bar.
Next, in one quick motion, pull the bar overhead, feet leaving the ground slightly to build momentum and the power needed to lift the weight. Fully extend your arms and bring the bar over and behind your head. When you land, bend your knees to absorb the weight of the bar. The arms remain straight to hold the bar.
Once he is back on his feet, he stands up and holds the barbell up over his head. This completes the power start. To perform a second power snatch, lower the bar back to the ground and start over. Unlike other exercise movements, fewer repetitions are needed to build strength, and overdoing it can cause pain or injury.
Before beginning any new exercise, an athlete should always check with their coach or doctor if the movement is difficult or if they have a health problem. Stretching and lifting lightly at first can help prevent injury while snatching. If the athlete feels pain during the movement, he should lower the bar to the floor and stop. If the pain is severe or does not go away, you should see a doctor before continuing your exercise routine.
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