Snatch Warm Up (Marcus Filly)

Publié le Mis à jour le
Difficulté moyenne
Indice WES moyen

Objec­tifs du Snatch Warm Up (Mar­cus Filly) #

Tra­vailler la mobi­li­té tho­ra­cique et l’ac­ti­va­tion des muscles essen­tiels lors du Snatch.

Exemple #

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🏋️‍♂️ SNATCH PREP ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💥 So you decide you are going to Snatch in your training program. I'm going to assume you have thought this one through and have made an informed decision about wanting to perform the most complex and technical of the Olympic Lifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏆 Now you need to get prepared for a good Snatch session. Optimizing position, preparing the movement pattern, and rehearsing key points in the lift under progressively heavier loads can all help you get more quality reps in your session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📌 These @functional.bodybuilding approaches to prepping for the Snatch can be applied to a variety of lifts and movements in training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Optimize Global Positions - The T-Spine Can Opener and the Banded Anterior Hip Stretch will both increase the likelihood of a vertical torso position in the bottom of the catch. This can lead to improved scapular stability and load support overhead. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ RNT Overhead Sqaut - Scapular retraction when receiving the bar overhead will help avoid missed lifts forward (the most common place to miss). Use the RNT OHS to pattern pulling the shoulder blades back in the OHS position. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ CrossBody DB Muscle Snatch - the barbell Snatch, while mostly a saggital and frontal plane movement, will always have some rotational forces at play. Just watch top athletes hit close to their maxes. You often see them rotating a little bit as they stand up. It therefore makes sense to prepare for rotational forces before Snatching. I love some cross body DB work for this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ Elbow Turnover Drill w/ PVC - when you are going to move fast, it is best to start under no load to help wake up the brain. This simple PVC drill not only helps you rehearse bar path and elbow directionality, but it also is a gentle way to get into FAST movement for the session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👍 Give these moves a try in your next Snatch session and let us know how they went. And join us in just a few weeks for Awaken Training Series, where we lay the foundation for the Olympic lifts week by week!

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Source : Marcus Filly IG

Points clés #

  • Maintenez votre gainage sur la totalité des répétitions ;
  • Décomposez bien les étapes ;
  • Soyez lent et contrôlez votre mouvement ;
  • Prenez votre temps, il s'agit de préparer les articulations, pas de performer ;
  • Concentrez-vous sur vos sensations et votre technique