I generally avoid the term "squat snatch". In the sport of Olympic weightlifting, this is just called the "snatch". Several versions of the lift are acceptable in competition, but the objective is simply to lift the heaviest weight possible and the heaviest snatches usually require a deep squat to catch them. Thus, "snatch" usually implies a full squat. In CrossFit, we often have other objectives when we use the snatch, like moving as fast as possible. Here it's necessary to identify this as a "squat snatch" because I want to ensure that everyone is meeting the movement standard by catching the bar with a full squat.
Last week we took a look at Joe & Khirstie's snatches, this time around let's examine Adriana's lift. Overall, I'm quite impressed with the progress everyone has made on the Snatch, I just want to point out the good and bad parts of this lift because I hope you can all learn something from it.
In the first frame, you can see that her setup is a little off. She needs to bring her hips back and down and create a better angle with the torso. However, she manages to lift the bar quite well in the 1st pull. Her 2nd and 3rd pulls are almost too fast for the camera to catch as she leaps the barbell into the air. Mission accomplished there. In the fourth shot, you can see her catching the bar quite low with an excellent overhead position. Sadly, she loses her balance in the end, stumbling as she stands up with the bar. Kelly Starrett of San Francisco CrossFit has this "tunnel" theory, that if you start a movement poorly, you're gonnna finish it poorly. We can see that demonstrated here. While Adriana is very good at the most difficult parts of the lift (1st pull, 2nd pull, 3rd pull, catch), she had a poor setup which resulted in a wobbly finish.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Courtesy of CrossFit Inc.