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 Press In Squat
Pressing in the squat is a great way to warm-up prior to snatching. The exercise helps to both stretch the shoulders and “receive” position. To set up for the start position take a bar from the rack like you are about to back squat and squat down into a low position. Move your hands out into your snatch grip. Each rep you do focus on pushing your knees out, head pushed in front of the bar, and chest held up. The weight used during this exercise should be light since it is a warm-up to actual training.
END OF CONCENTRIC
At the end of the concentric phase both of your feet must be flat on the floor and remain that way throughout the exercise. Your wrists must be turned over and eyes are looking straight ahead. The wrists turning over in a snatch is very important. When the wrists do not turn over and remain straight the lift will be out in front. The bar should be pressed to right above the ears and at the top the biceps point straight up to the ceiling. After you have completed the set stand out of the press in an overhead squat before bringing the bar down.
END OF ECCENTRIC
As you eccentrically lower the bar to the upper back to the start position, or end of the eccentric phase, keep your eyes looking straight. The elbows are pointing straight down and toes are turned out. The width of the feet are wide enough for the hips to drop completely through and low to the floor. Prior the repetition take a deep breath in your stomach and press. The prime movers during this exercise are the shoulders. The stabilization muscles are the leg and abdominal muscles.
ADVANCED WAY: Snatch pressing in the squat is already an advanced exercise.
DURATION: 5 minutes
PLACEMENT IN TRAINING: Prior to snatching especially on maximal days.