ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
“Familiarity Breeds Contempt.” Anonymous
Snatch No Hook No Feet
Snatching without using your hook grip and keeping your feet in place eliminates the violent “finish.” Doing so teaches you to consciously move under the bar fast. No other subordinate exercise develops speed under the bar as effectively as snatch no hook no feet. During a snatch their is as coach Pendlay puts it, “A moment of decision.” If you hesitate during this pivotal moment you will fail. Aside from moving fast you must move confidently and without fear especially during this exercise. The bar will begin to slip out of your hands more and more as you add weight and get close to your personal best. Before the bar gets the chance to separate from your hands get you ass down and catch it resolutely.
When setting up for this exercise it is important to begin by placing your feet in your “receive” command. You have to start the pull with a wider base since you are not allowed to move your feet. If you try and “receive” the bar with your normal pulling stance you will leave the bar out in front. If your heels come up during the “finish” this is OK just try not to lift your feet completely off the platform. Grab the bar with a normal grip and focus on moving quickly both during the pull and when you change direction under the bar. For the most part you do not need to go to maximum on this exercise but, I recommend you periodically challenge yourself for fun. You should notice a significant increase in your speed under the bar from the moment you do this exercise. The next time you snatch remember this speed and apply it. Attention to speed is rarely talked about enough. This is surprising considering the weightlifter is the most powerful of athletes. During your repetitions on this exercise if you are not locking out your arms smoothly it is an indicator you are moving slow. Drop the weight if you have to and make the correction.
ADVANCED WAY: N/A
DURATION: 5-25 minutes
PLACEMENT IN TRAINING: Use this exercise the day prior you go to maximum with light weight to get you moving quickly. You can also use the exercise as a warm-up to your actual snatch. Periodically challenge yourself once a week by going to maximum.