Sunday, December 27, 2009
The snatch, while fun, is a challenging lift to perform. A high level of balance, timing, accuracy, coordination, and flexibility is required to perform the lift, never mind the strength and power that is needed to get the bar moving. It is for that reason that assistance and skill transfer movements for the snatch must be practiced. These movements may not have the flash, flare, and sex appeal that the snatch proper does, but gaining proficiency in these assistance movements will lead to bigger weights and more frequent successes when moving to the actual O-lift itself.
And before any of you start pointing out that the glute-ham raises are isolation movements, we know. Deal with it! The truth of the matter is that the G-H raise is a great assistance movement that will do nothing but help improve your snatch, clean, jerk, squat, deadlift, and pretty well any other movement that requires the opening of the hip joint. Indeed, consider including them as a part of nearly every warm-up or cool down for the next month or so and see what happens.
Workout
Pressing snatch balance 3-3-3 reps
Snatch balance 3-3-3 reps
rest 5 minutes
Complete 3 rounds for time of:
- 15 Glute-ham raises
- rest 1 minute
