Snatch of two weights at the same time

Crossfit exercises

6K 0 01/25/2017 (last revision: 05/06/2019)

A snatch of two kettlebells at the same time is an exercise common in kettlebell lifting and crossfit, in which an athlete lifts weights above himself. The movement is explosive, the jerk itself is carried out due to the coordinated work of almost all muscle groups of the body.

In our article today, we'll cover the following aspects related to this exercise:

1. What is the use of performing a jerk of two weights;
2. Exercise technique;
3. Crossfit complexes containing this exercise.

The benefits of exercise

All exercises associated with lifting the apparatus above oneself, whether it be various kinds of jerks, jerks, shvungs and presses with a barbell, kettlebells or dumbbells, are a universal indicator of the strength and functional training of an athlete. It is difficult to imagine at least one advanced crossfit complex that could do without these exercises.

The main working muscles when snatching two weights at the same time: quadriceps, hamstrings, buttocks, spinal extensors and deltoids. In addition, the abdominal muscles receive a static load. Exercise requires good stretching of these muscle groups, it is also necessary to already have a formed muscle frame in order to observe the correct technique and control the movement along the entire amplitude. Therefore, beginners should postpone this exercise until later, first they should develop a "base".

This exercise should be included in your training process not only for athletes who are fond of crossfit and fitness, but also for people involved in light and weightlifting, as well as various types of martial arts. The benefits of snatching two kettlebells simultaneously consist not only of a variety of workouts, but also the development of a certain general strength and functional foundation by increasing the explosive strength and endurance of the whole body, improving the work of the cardiovascular system, adapting to high-intensity training and working out many muscle groups.

Exercise technique

Next, we will talk about the correct technique for performing a snatch of two weights at the same time in steps:

1. Starting position: legs are slightly wider than shoulders, weights are between them. Keep your back straight, your gaze is directed in front of you.
2. Raise the kettlebells off the floor, doing something like a sumo deadlift, and start swinging. The handles of the weights are parallel to each other. When swinging, you should tilt the body slightly forward, while maintaining the natural lordosis in the lower back and thoracic spine, take the pelvis back and put the weights there, as if trying to touch them to the buttocks. How much to pull the kettlebells back is a purely individual moment, the kettlebells should not outweigh you, and the back should remain straight. Adjust movement to your anatomical features: You should not experience discomfort in the quadriceps and adductors of the thigh. The stronger we swing, the greater the amplitude the weights pass through due to the force of inertia.
   
3. We begin to proceed with the jerk itself. To do this, make a sharp movement with your legs, bringing the pelvis forward, and give the kettlebells powerful inertia due to the inclusion of the deltoid muscles in the work, pulling them up. When the kettlebells have passed most of the amplitude, we do a small squat in a short amplitude (about 20 cm) to give the projectile additional acceleration and "push" the kettlebells into the required position. While doing this, unfold the hands so that the knuckles are facing forward. For a second, lock in an upright position, holding the weights in outstretched hands.
   
4. We put the weights down, starting to make the next swing. It is important not to "drop" the weights, the movement should be controlled, otherwise the risk of injury to the shoulder ligaments increases.
   

Crossfit complexes

Below are several functional complexes that you can try during the upcoming workout. Make sure that the muscles of your shoulder girdle are well restored and in good shape, since the emphasis in these complexes is directed precisely on them. Remember to do a thorough joint warm-up to minimize the risk of injury.

Watch the video: How to Master the Snatch in Olympic Weightlifting. Olympians Tips (November 2024).