Ask and ye shall recieve!! Last week I asked my readers to lay down some of their biggest pressing questions about Olympic lifting and I got a TON of great stuff posted in the comments section, via email, twitter, etc.
If you were someone who posted a comment, thank you! If you haven’t asked me a question, OR, if you did but have another one, then add it to the comments section here, and I’ll make sure to make a video if I’ve got an answer.
Here’s the first video in the series!
The Fab-5 Snatch Drill
When someone walks into my club for the first time, I’ll start out by simply having them snatch with a stick for a long time until I feel they are ready to move on.
This drill is used a ton to help reinforce the good habits I want them to build right away so that I don’t have to fix a bunch of ingrained bad habits later!
It is simple, you start at the floor position, move to the knee and pause, move to the hip and pause, back to the knee (pause), and then back to the hip and pause … then finish by hopping the bar above your head.
Floor –> Knee –> Hip –> Knee –> Hip –> Finish!
At each position PAUSE!! That’s the whole point! Don’t rush this. Hitting each position correctly isn’t all that hard in isolation. What is hard is MOVING from each position to the next smoothly. This drill helps to reinforce that ability.
I call it the “Fab-5” drill because you have 5 motions to think about:
- Floor –> Knee (pause)
- Knee –> Hip (Pause)
- Hip –> Knee (pause) – reverse the motion!
- Knee –> Hip (pause)
- Hip –> Finish!
NOTE: If you have NO IDEA what the “floor, knee, hip” position are, don’t worry. You have options. 1) Watch the Cal Strength “how to snatch” video’s which describe each position. 2) Watch my Kuau’i CrossFit Snatch Clinic videos which do the same. 3) Read the article I wrote over on Bret Contreras’s blog which goes into the details of what I want to see you do.
Also, I’m putting the finishing touches on a new eBook which will cover the basics. So, once that is out, you can grab it and have it handy, which will help you as a reference throughout this entire video series.
Ask me more questions and I’ll do my best to answer them!