EP.132 | Empty Bar Warmups: The Snatch
The first, of a 3-Part Empty Bar Warmup Series.
If you've followed the Shield for some time, you would pick up on our love for Olympic Weightlifting. So much that we both coach it at our respective gyms.
Mad Apple CrossFit for Blaine and CrossFit CLC and Bexley for me (Daniel). Although we're not Olympic-caliber coaches, we both have coaching and competing experience in the Olympic Lifting world.
Both of us are huge advocates for EMPTY BAR WARMUPS, over a bunch of static or band stretching. Empty bar warmups are great because it gives an opportunity to not only warm up, but to reinforce proper movement patterns. Ultimately priming you to Snatch or Clean & Jerk.
Maybe you aren't sold (and that's okay), but at least give it a try next time you go to Snatch.
Here's a variation of the Warmup mentioned in the Bar Tip above!
*If hook gripping is particularly uncomfortable, start practicing it in the warmup. Great chance to stretch out the ligaments in your hands.
Complete 2-3 Sets
Bar in Front:
Calf, Ankle, Receiving Position Mobility: 1-2 minutes
Snatch Start Position: 20-30 seconds
Floor to Knee: 5 reps
Knee to Hip: 5 reps
Upright Rows: 5 reps
High Pulls: 5 reps
Snatch Pulls: 5 reps
Bar on Back:
Snatch-Grip Press: 5 reps
Snatch-Grip Push Press: 5 reps
Snatch-Grip Push Jerk: 5 reps
Slow Drop Snatch: 5 reps
Snatch Balance: 5 reps