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
The drop snatch is a great warm-up exercise for the actual snatch. The exercise is to be done in combination with snatch from hip. Together the exercises are a perfect example of the two types of warm up exercises I explained in Chapter 1. You would think being able to do a lot of weight with the drop snatch would give you a strong snatch. This is not the case. The drop snatch has very little carry over (almost none) to the actual snatch. Instead, use the exercise with light weights and only as a warm-up for your body. Using the bar alone is sufficient to get what you need from the exercise.
To set up for the exercise place a bar on your back like you are about to perform a back squat. Move your hands out to your snatch grip. Keeping your eyes straight “dip and drive” with your weight on your heels. As you drive up jump your feet out to the “receive” command while at the same time bringing the bar to arms locked overhead. Try to catch the bar as close to rock bottom as possible. If you do end up catching the bar high it is OK. Ride the bar down into the hole and stretch. Once you find balance stand up and perform 1-2 more repetitions. Focus on putting the bar right above your ears with each rep and staying on your heels. Stretch your shoulders, upper back, and hips in the bottom. Once your shoulders are no longer pulling the bar in front move on.
ADVANCED WAY: N/A
DURATION: 5 minutes
PLACEMENT IN TRAINING: The very beginning as a warm-up to your snatches.