Crossfit exercises
7K 0 01/29/2017 (last revision: 04/25/2019)
The snatch grip broach is an exercise that is part of the arsenal of every weightlifter, performed as an auxiliary work for a powerful snatch. For a person who is far from crossfit and weightlifting, in its biomechanics it will seem very similar to the classic barbell snatch, but there are differences and peculiarities here. Without paying due attention to this exercise, you will not understand how the deltoid muscles should be involved in the work of the barbell snatch, and your snatch technique will be far from the reference.
Today we will look at several aspects related to the snatch grip broach:
- Exercise technique;
- How can you replace the broach with a jerk grip.
Correct exercise technique
Next, let's talk about the correct technique for performing the jerk broach.
- Starting position: feet shoulder-width apart or slightly narrower, the barbell bar is located as close to the shin as possible, the socks are slightly apart, the back is straight, we try to spread our arms wide enough. How widely depends on the stretch of your pectoral and deltoid muscles. The wider the arms are, the smaller the amplitude and the more weight we can lift, but the load on the shoulder ligaments also increases.
- We begin to do something like the classic deadlift with a barbell, sharply straightening the legs and lower back, maintaining a natural deflection in the back.
- Let's move on to undermining. When the bar is just below the level of the athlete's belt, and the knees have not yet straightened to the end, we begin to make a sharp movement with our shoulders up, placing our elbows to the sides. Most of the load at this moment falls on the middle delta. If you work with a lot of weight, you can do a hit - give the bar additional acceleration by hitting it with the upper thighs. Some athletes rise a little on their toes when pulling, this gives the bar additional inertia - try it, it may seriously increase your result. We do not do any squat under the barbell, as in the classic snatch, here. Our task is to "catch" the correct movement with the shoulders and elbows, we don't need to load the quadriceps here.
- Pay attention to the position of the elbows - they should be directed to the sides, do not try to press them closer to the body. If done correctly, the bar will rise to about mid-chest level. Without stopping, continue moving your shoulders up. At this point, the biceps and forearms are included in the work, if you are not using the wrist straps. At the same time, begin to turn the hands so as to calmly fix the barbell at the top point on straight arms.
There is another variation - first, to understand the barbell upwards as much as possible and expand the hands, keeping your arms slightly bent, and then press it upward with the deltas, as if performing an army press. This option is more traumatic, and if you do not experience any discomfort in your shoulders and elbows while pulling with a snatch grip, stop at the first option.
What can replace exercise?
What can replace the jerk grip broach? Many athletes who have suffered a shoulder injury or simply do not have sufficient mobility are categorically not given a jerk grip broach, since discomfort in the joints and ligaments prevents them from concentrating on the work of the desired muscle groups.
For these people, I would recommend paying attention to the following exercises:
- Jerk thrust with blasting;
- Jerk cares;
- A jerk into a stance from the place of detonation;
- Wide grip barbell pull to the chin.
These exercises are great at developing the explosive strength needed for a really serious snatch and will ensure consistent progress in increasing strength in the combined weight lifting.
