Power snatches for Athletic performance

Power snatches and power cleans are very effective at creating intensity when there is no intensity. Much like the power clean the power snatch is about momentum it isnt about pressing the weight. When you find yourself pressing and not snatching lower the weight and work on the form more so then forcing the action. Unlike most weight lifting exercising going slow is not a plus it is really more of a hindrance. In order to properly lift is to still have control the weight and taking complete control of the momentum.

Snatches are a little more dangerous to do then power cleaning so it is highly recommended that you have been shown by someone who knows how to preform the lift to ensure the minimum chance of injury. Snatches can be done from the floor each time or done from the hip. Highly recommended for beginners is to start from the floor each rep going no higher then 5 reps total.

How to preform a power snatch

1. Step one grabing the bar with both hands little father then shoulder length apart, bending your knees, sticking your but in a posterior position, pulling your wrist over the bar, sticking out your chest to make it big and head up
2. dead lift the weight by using your hips but not bending your back over
3. dip the bar down a few inches to create motion before attempting to clean the weight, you may have to do it more then once or twice
4. When you are ready to do a snatch you will project the weight all the way up and sit down as if you were preforming a squat as to meet the weight
5. From here you stand up in the weight with arms fully extended
6. when decelarating the weight down the key is to let it down into your hip absorbers
7. You can from here drop the weight down to the floor by decelarating the weight by using your hips and legs or conitinue snatching from your hip

What the power snatches works on the body

Common mistakes when preforming a power snatches and ways to correct them

1. pressing and not jerking
2. Using the arms to bring the weight up
3. not meeting the weight by squating down to get it