The snatch is also commonly used as a tool for training athletes in a variety of sports. The triple-extension in the snatch (simultaneous extension of the knee and hip, and plantar flexion at the ankle) mimics the movements of athletes in sports where powerful full body movement is required such as throwing, sprinting, running, and jumping.
The snatch requires the athlete to produce large amounts of power at high velocities. While the snatch is commonly referred to in three phases, Arthur Drechsler identifies six distinct phases of the pull in the snatch.
The lifter begins the first phase of the pull, or "Pre-lift off", with the feet placed approximately hip width apart, toes turned out slightly with the bar above the mid-foot. The shins will be inclined toward the bar so that the shin is touching or close to the bar. Hips are placed so that the top of the thigh is approximately parallel to the ground but may also be slightly higher or lower depending on the lifter. The lifters back should be straight, no excessive curvature or rounding in the lumbar spine, with slight extension of the thoracic spine and shoulders slightly pulled back. The shoulders should be positioned so that they are directly over or slightly forward of the bar. The bar is gripped with a very wide grip. The neck should be positioned in line with the torso or slightly more vertical. During the first pull, the lifter begins to exert force on the bar, separating the weight from the platform.
The second phase of the pull, or "preliminary acceleration" begins with the weight separated from the floor. In the second phase, the lifter begins by extending the knee and moving the hip upward while maintaining a constant back angle relative to the floor. During this phase, the lifter pulls the bar closer to their body and their center of gravity of the lifter shifts toward the heel. During this phase, the lifter begins to accelerate the bar and towards the end of the phase, the torso begins to assume a more vertical position.
During the third phase, or "adjustment phase", the lifter begins to position their body appropriately for the final explosive pull. The knees typically perform a "double knee bend", where the knee bends from the previous extension of the knee during the second phase, and the torso continues to become more vertical. During this phase, the lifter doesn't apply as great a force on the bar as in the previous phases.
During the fourth phase of the pull, or "final acceleration" the lifter performs the final acceleration on the bar. This is executed by explosively extending the hip, knee, and ankles (or plantar-flexing), followed by an upward elevation of the shoulders (the "shrug"). The lifter brings their feet off of the ground and moves them into the squat position as a result of this phase. The lifters torso will usually lean slightly backwards during this phase, and the bar is accelerated upward with a slightly arced trajectory.
The fifth phase of the pull, or "unsupported squat phase", occurs when the lifter has fully extended their knees, hips, and ankle, and begins to move downward into the squat position.
The sixth phase, or supported squat under, occurs when the lifters feet have landed flatfooted on the platform and the lifter pulls themselves into a squat position. The lifter then receives the bar overhead with the arms completely straight. From this position, the lifter recovers by squatting the weight to a fully erect position while maintaining the bar position overhead.
Sourced from: http://en.wikipedia.org/wiki/Snatch_(weightlifting)
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Deadbugs, Snatch, Cleans, Mobility
Deadlift 5 x 5
Pull Ups 5 x 5
Odd 2 x Snatch
Even 2 x Clean
50 - 40 - 30 - 20 - 10 reps