EP.54 | Why to use the Muscle & No-Foot Snatch for Weightlifting & CrossFit
by Blaine Burgess
Utilizing the Muscle AND No-Foot Snatch for Weightlifting & CrossFit
It's rather easy to get instantly confused when it comes to the seemingly endless variations of the Olympic Lifts. Unfortunately a disconnect is formed between Olympic Weightlifting and CrossFit, for example, leaving many in a state of confusion on what is RIGHT and WRONG. In this week's Bar Tip, Sam Hartman of Clintonville Barbell (home of CrossFit Clintonville), gives us a brief overview of these two movements. In conjunction with Sam's instruction, we will break down both movements in a more molecular level to ensure that you are executing these two movements correctly.
THE MUSCLE SNATCH MAIN POINTS
STARTING POSITION
Barbell starts from the ground
Snatch grip with elbows at your sides
THE LIFT
Begin the lift just as you would a normal snatch
The difference occurs at the hip pocket (point of extension)
EXTENSION & FINISH
Fully extend the hips WITHOUT re-bending the knees and pulling yourself under the bar
Pull your elbows up as high as possible while keeping the barbell as close as possible
Once the bar is at its max height, turn it over and reach or punch into the bar to finish
WHY DO THIS?
THE TURNOVER
By using this drill you can help enforce proper mechanics in the third pull of the snatch
Can also serve as a great warmup drill prior to snatching
THE NO-FOOT SNATCH MAIN POINTS
THE START
Barbell starts from the ground
BEGIN with your feet in your LANDING OR RECEIVING POSITION
THE LIFT & FINISH
Begin your pull just like you would on a normal snatch
Execute the Snatch WITHOUT moving your feet
It's okay for your heels to come up briefly, but try to MINIMIZE THIS
WHY DO THIS?
Great for an athlete who begins their extension TOO EARLY, meaning their heels come up BEFORE the barbell reaches their hip pocket.
Another athlete this is great for is for someone who moves their feet too much when they pull themselves under the bar.
