Snatches. You either love them, or hate them.
They are easily the most complex movement you’ll ever have to do in this crazy “sport” of functional fitness. If I had to guess, there is no movement more intimidating for newbies, either.
Imagine walking into the gym and the first thing you see is this:
“Yeah… no thanks!” ….You’d turn and walk the other way (when you should probably be checking this guy’s vital signs).
Luckily, if you are reading this article, you probably weren’t scared away. You chose to tough it out, you enjoy a challenge, so here we are. Let’s be real, most sensible people are probably a little scared to drop under a loaded barbell…It’s heavy, made of metal, and you’re expected to put your head directly below it. Seriously?!
That’s a bold move.
Arnold Schwarzenegger said it best: “You must be willing to fail. In anything I have ever attempted I was always willing to fail.”
Failing is an art.
Failing is the only thing that will guarantee that you are expanding your comfort zone. Here’s the good news: there are plenty of exercises you can perform to help with your speed under the bar, increase your confidence…
And teach you how to fail properly! This is huge.
Once you realize that the bar will NOT smash you on the skull, chances are you’ll probably hit a new PR! Also, you must learn to “meet the bar at the bottom” Many beginners will perform something like a Power Snatch + OHS instead of actually catching the barbell while below parallel.
This is terribly inefficient and will hinder your potential.
“Snatch balances” and “drop snatches” are two exercises designed to fix these issues. In a “snatch balance” you start with the barbell on your back, feet under your hips, slight hip pop, and drop directly under into the “receiving position” (the bottom of an OHS).
Here is a video that I made showing you how to perform a snatch balance:
A “drop snatch” is a little bit more difficult. Basically, it is a snatch balance with one big difference: -You may not “pop” your hips
So the next time you head to the gym, make sure you try out one of these drills! They are going to help you learn how to fail and when you learn how to fail you learn how to succeed!
This is a guest post from Ben Dziwulski, the founder of WODprep. He is a former affiliate owner that specializes in teaching athletes in a simple, easy-to-understand way. Right now, he is traveling around the world with his wife and does 100% of his coaching online!