Thruster

Snatch

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience. However, it is not impossible, especially if you dedicate time and hard training. Below you will read 5 […]

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience.

However, it is not impossible, especially if you dedicate time and hard training. Below you will read 5 tips for Snatch and the first pull:

WITHOUT MOBILITY, THE BEST TECHNIQUE IS NOT POSSIBLE
Mobility in weightlifting is often overlooked. Many athletes arrive at the gym and are ready to lift in 5 minutes. Some Snatch with an empty bar and are ready.

Weightlifting is a sport of extreme positions. Welcome the bar in full motion. Requires optimal mobility of almost all joints and muscles in the body. Your warm-up should reflect just that: Different types of stretching and activation exercises.

In Snatch, the most commonly missed are the spine, shins and hamstrings, but in many cases athletes have tight flexors and quadriceps.

For the thoracic spine, the foam roller is good. For the shins, do a deep squat by placing a barbell on the shins near the knees. Get your back straight and stay there for a few minutes. For the hamstrings, lie on the ground and pull a leg (straight) towards your chest using a rope.

In terms of activation exercises, squatting with a Snatch grip in a squat position for a few repetitions is a good choice. As well as Goodmornings with an empty bar. Drop Snatches can be used to warm you up for the lifting speed element. Some repetitions with an empty bar are a good warm-up. Try several things and see what works best for you.

THE POSITION OF THE HEAD IS THE KEY.
For some reason, many athletes and coaches pay close attention to hip and leg height, but little attention to head position. If you look at an international weightlifter, you will see that he is looking over the horizontal bar. His neck is full.

This is very important as it helps the lifter to achieve the proper extension of the thoracic spine. In other words, it fixes your back and allows you to pull smoothly while keeping your shoulders above the bar.

START PULLING IN A CONTROLLED WAY (SLOWLY) AND THEN ACCELERATE WHEN THE BAR GOES THROUGH THE KNEE.
Starting the traction in a controlled manner will allow you to have more control over the bar that allows you to adjust yourself properly for the second pull (that above the knees). The real explosive force must occur after you cross your knees as your goal is to accelerate the barbell to put yourself under it. Starting in a controlled and slower way allows proper bar travel. When you start too fast or too strong you create a chaotic path.

Since weightlifting is a sport of positions, it is important to maintain the athlete's control over the bar. If you can not get the right positions, you can not succeed in large loads.

RELAX YOUR HANDS.
It is often the case that CrossFitters who train in Weightlifting put too much tension in their hands. This is not correct, as the mechanics of the lower pull will change a lot. The bar will move away from the body more often as the arms are too rigid to bend smoothly under the bar, which creates an excessive arc. Sometimes using lifting straps (straps) can relax the hands.

FORGET THE JUMP AND THE SRUG
Many CrossFitters learned the lifts by jumping and lifting the bar. This is a huge technical error. Consider this: weightlifting is a sport in which you want to push the bar and use this momentum to pull yourself down. This tells us that the transition from the explosion to descent/attraction must be rapid. If you jump and then get up, you will spend more time than you need at the top of the pull. Beyond that, the mechanics of pulling change dramatically. It becomes difficult as the back and hips have already reached full length.

https://www.youtube.com/embed/9xQp2sldyts

Overhead Squat

Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement. In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of […]

Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.

In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of the body, punishing any shaking of the bar above the head. If the bar is kept perfectly stable and in a vertical position above the head then the Overhead Squat does not place extra load on the hips and back. Conversely, if the movement is spasmodic and fast, even the lightest loads make the movement quite difficult. Also, the Overhead Squat punishes any weakness in the Squat technique, it is a perfect warm-up exercise and helps the athlete's functional flexibility.

Execution method:

• A. Hold the bar above your head in a perfectly upright position with your spine.
• B. The opening of the hands on the bar allows it to rotate behind your body (3600).
• C. Lock your shoulders and hold them as high as you can.
• D. Hold a lordship on your body, your back in the form of an arch, your gaze straight forward, your feet at shoulder width apart with the center of gravity of your body on your heels.
• Q. Keep your chest high and lower your pelvis below knee height.
• F. Keep the triangle formed by your hands with the bar completely perpendicular to the ground throughout the movement.
• G. Complete the movement by bringing your body into full alignment.

https://www.youtube.com/embed/F9L3Tb5xbHY

Clean

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:– The Squat Front– Using the hip extension to ‘throw’ […]

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:
– The Squat Front
– Using the hip extension to 'throw' the bar instead of the arms to 'pull' the bar, but it can be very complicated when we learn about the pulls.
– Shrug and fight the temptation to use your weapons
When the components are solid, putting them together is pretty easy and just a matter of timing.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep hold of the bar before rack place
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• Hip and shoulders are rising at the same time.
• Hip Extends Easily
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar is obtained in the bottom of the front squat.
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/EKRiW9Yt3Ps

Power Clean

In weightlifting, this exercise is used to improve strength in the Clean pulls, but in Crossit, it has become a fully fledged activity of its own and also appears in workouts. Theoretically, you should be able to Clean more weight than you can Clean Power, but in CrossFit it is common for athletes to be able to Clean Power more because it is less technical in nature.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep your grip on the bar
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• The hips and shoulders rise at the same time, and then the hips expand rapidly.
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar shall be obtained in a partial squat
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/GVt4uQ0sDJE

Wall Ball Shot

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at […]

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at a specific target on the wall. There could be no other exercise that combines precision, coordination and agility. These parameters classify it in the category of high difficulty functional movements.

METHOD OF EXECUTION

• A) Stand with the ball in front of the wall at a distance approximately equal to the length of your arms
• B) Hold the ball at shoulder height with the elbows below it.
• C) Perform a front seat.
• D) Complete the seat and push the ball towards the wall with the help of your shoulders.

https://www.youtube.com/embed/8fpobPBRnsk