86 112 113 1 315

Pros

  • improves strength, power, acceleration, speed = sports specific
  • very functional (centre of gravity, base of support, inner and outer core integration, motor patterns) = human specific
  • great assessment tool
  • good training in pre and early season
  • great for fat loss

Cons

  • trains one plane of motion the saggital (forward and backward) and not the frontal (side-to-side) or traverse (twist) plane = carry over to sport may be limited
  • need near perfect alignment (posture/flexibility), core support and functional strength needed prior to OL training
  • technique requires time to master
  • biomechanical restrictions: ankle dorsiflexion; knee flexion; hip flexion; thoracic extension; wrist extension; shoulder flexion; bilateral imbalances
  • not good for late-season or off-season

Technique

  • technique – speed – strength
  • start with light bar and increase
  • train parts of movement and then the whole (sequencing)
  • start ALL lifts powerfully and finish explosively
  • S-pull
    • liftoff
    • scoop inward sweep of bar toward the shin
    • jump and hip thrust
    • pull under bar accelerating body downwards
    • catch
    • recovery

Sequences

  1. Push Jerk – push bar from shoulders
  2. Split Jerk – push bar from shoulders with leg split
  3. High Hang Clean Pull – bar from thighs to sternum level
  4. High Hang Squat Clean – bar from thighs to shoulder catch with squat
  5. Low Hang Squat Clean – bar from shins to shoulder catch with squat
  6. Power Clean – catch bar on shoulders in the power position
  7. Squat Clean – power clean with descend into squat position
  8. Split Clean – power clean landing in split stance
  9. High Hang Snatch Pull – bar from thighs pull to sternum
  10. High Hang Power Snatch – bar from thighs pull to sternum, under bar and straight arms & stand
  11. Low Hang Snatch Pull – bar from shins pull to sternum
  12. Low Hang Power Snatch – bar from shins pull to sternum, under bar and straight arms & stand
  13. Power Snatch – start from floor
  14. Squat Snatch – add squat at the end
  15. Play – dumbells, balance equipment, one arm, one leg etc
2017-11-05T12:19:03+00:00 October Oct, 2017|