EP.54 | Why to use the Muscle & No-Foot Snatch for Weightlifting & CrossFit

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.