I’ve got another snatch drill for you today. The idea is the same as before in that you will do twice the thing you are trying to work on. Today that something is getting your knees back as you move from the floor to the knee position.
While in the beginning I prefer a lifter to err on the side of staying on their heels the entire way through the pull – which can, unfortunately, lead to them zigzagging the bar around their knees – eventually, you want to be able to ALSO get the shins perpendicular to the ground by the time the bar is at the knee WHILE staying on your heels.
It’s one thing at a time in any type of learning.
If you have been practicing staying on your heels throughout the use of the Fab-5 Snatch Drill, then it may be time to start playing with this one.
Benefits of having shins vertical (Knees back, however you want to say it) at the knee position include:
- Straighter bar path – the “S” curve is made more skinny
- Stronger, more powerful pull – it’s like your are Spring-Loading the Hamstrings before you Explode!
- You work the hammies and booty more – so if you’re doing this simply as an exercise to make you better at other sports, this will help to make your posterior chain more explosive.
- Works exactly the same for the clean!
- You look more Awesome.
Video:
NOTE: Sorry, I should have had Brandon use an empty bar so that his shins and knees were more visible! Oh well, the point still gets across. Live and learn! LOL
[...] The Power Snatch: Uses & Cautions The Best CrossFit Story Ever 10 Simple Food Rules to Live By Spring-load and Explode! OR, Get Your Knees Back What I Love About Training Don’t be that awkward [...]
[...] spine which is built to handle such things. (Watch any video of Caleb Ward or my own lifter Brandon Tovey to see what I mean.) You should be very mobile at the mid spine. But, you don’t want [...]