Snatch Positions, Functional Bodybuilding Style
Remember, functional bodybuilding is a process of looking at the constituent parts of movements and breaking them down bit by bit to expose the connections between brain and muscles that will make them successful. It is an approach to fundamentals that we must take year round to ensure we keep up our base and don’t break down. These movements are all targeted around the Snatch and building the parts that allow for success when the full movement is put together.
A marathon runner who uses strength training to get better at running still has to run if they ever wish to be great at running. Likewise, these Functional Bodybuilding Snatch protocols will not make you great at snatching alone. But if you are intimidated by the Snatch, then these can be a way to play with the patterns and grow. If you love to Snatch then these might just be some great accessory movements to add to your training.
Slow Pull Power Snatch
Why: This drill is a terrific low back and leg strength builder for the Snatch. It also reinforces great pulling positions off the floor and in classic functional bodybuilding style, adds more time under tension to an otherwise fast lift. By pulling slowly to the knees you are forced to focus on sustaining good positions in the trunk and torso throughout the pull.
Supinated Grip Snatch Deadlift
Why: Keeping the upper back engaged and the shoulders pulled back in the first and second pull of the snatch is often where most athletes struggle to hold position. By performing the Snatch Deadlift with a supinated grip, you can really reinforce the connecting between upper back and lats with the pull from the floor.
How to: Try performing sets of 4-6reps with a 3131 tempo for 3-5 sets.
Concentric Only Overhead Squat
Why: Finding that sweet spot for the bar to sit overhead when you are in the squat is so important to the Snatch. These bottoms up overhead squats demand that you get in touch with that position. It is predominantly a shoulder drill and the legs are just assisting. A great drill to do prior to snatch work to find that sweet spot. Spend some extra time getting the perfect box heights. Use thin plates to make small adjustments to the height.
How to: Try performing 5 sets of 3 reps, building weight each set. Rest as needed.
The Fifteen Second Overhead Squat
Why: This is one of the best exercises I’ve ever used to really connect all the pieces of the overhead squat. The ability to control the bar through the entire range of motion over the course of 15 seconds will require that you control all the muscles in your shoulders and stabilizers in your hips and shoulder blades well. These same muscles are at play when you move with speed in the snatch, but without proper focused training in slow controlled settings, you may not have access to them when you try to move fast.
How to: These squats are performed with a 5551 tempo. Sets of 2-3 reps for 3-5 sets will suffice. Start light and build a little each week.
If you’re looking for some great lifting straps to help in your snatch or with your training, we recommend this guide at BarBend.com.