These are some of my favorite strength and stability exercises. shoulder girdle. They are necessary for the position of getting up and receiving when performing a snatch. As for me, after doing these exercises, the barbell snatch becomes much more confident. If I get stronger in these exercises, then I tear more. These exercises can be performed both from the rack and from the plinths. Due to an old injury, I do them from plinths.

Yakov Tsypkin

snatch thrust

It is sometimes also called the fast deadlift, the panda deadlift, or the Chinese deadlift. The lifter performs a high deadlift, but instead of lifting the bar slightly with his shoulders and elbows, he comes out on his toes and then slowly lowers the bar. This exercise will help you learn how to properly lift and hold the bar close, as well as proper footwork. It can be performed both separately and together with a snatch, from the floor or from plinths.

Quinn Henok

Snatch pull with pause

By introducing pauses at different stages of the snatch pull, you strengthen your stance in these stages. For example, you can pause three inches off the floor to better keep your torso above the bar. A knee or mid-thigh hold will help you feel more confident when you are over the bar. A pause of three seconds is usually enough to work through what you need. Make sure you don't fall on your heels or put the bar on your feet to pause. Finish the pull with an explosion, just like you would in a normal snatch.

Thomas Lower

Getting up after a snatch

Standing up after a snatch is a great drill to build confidence in the getting up phase of the receiving position in the snatch. The bar must be on the plinths or in the cage for squats. Set the height as if you just caught the barbell and are in the receiving position. To successfully complete this exercise, you must place yourself exactly under the barbell. This exercise helps you work out the receiving position with a large percentage of the weight, without having to drop the barbell or a full snatch. It will also prepare the athlete for a record weight for himself.

Ariel Stephens

Auxiliary strength exercises

One of the preferred accessory exercises is the slow pull with a snatch grip on straight legs. Your arms should be the same width as you would be doing a classic snatch. The lifter then lifts the barbell and holds it at hip level, as in a deadlift. This is the starting position for pulling with a snatch grip on straight legs. The knees should bend slightly when lowering the bar to the floor, while the back is straight, the coccyx moves back. The knees should not bend more as the bar gets closer to the ground. Your hamstrings should feel stretched gluteal muscles should be tense during the entire lowering. As soon as the bar is below the knee, the lifter begins lifting it, bringing the tailbone in line with the shoulders. During the exercise, the athlete should focus on the back of the thigh. To keep the bar as close to the body as possible.

Since slow traction is performed on straight legs with a snatch grip, lowering the barbell from the starting position to the knee should last about 3 seconds, and the pause below the knee should last about one second. For each athlete, the weight will vary. I advise you to start with 50% of your best result in the snatch and increase the weight, reps, after you become stronger and more confident in the technique of this exercise. This exercise works well on the lower back and back of the thigh, which will improve your position in the classic snatch as a result.

Technical Snatch Variations

A jerk of the bar from the plinths can be very good exercise to increase the speed under the bar and allows the lifter to work out parts of the exercise better without lifting the bar off the floor. Wood, metal, or hard foam plinths will do. Different heights create different situations for the athlete. Plinths with the bar exactly above the athlete's knees will make him immediately work with his feet, bring the bar to the hips, undermine and fall under the bar. This is a good height for practicing the snatch. Low plinths also have a place to be: they place the bar in the middle of the athlete's lower leg. Plinths, which put the barbell at the level of the athlete's shin, help to work out the moment of passing the knees and working with the legs. And in the end, carry out an undermining and fall under the bar. This exercise is a bit harder as it has a bit more technicality.

In any case, plinths are a good tool to use in an athlete's training at least once a month. They are good to use in the middle of the week, when the athlete is still slightly tired. Usually the weight will be less than in floor work. Also, the athlete will pull less, which is less energy-intensive.

Anthony Pomponio

care

There are many auxiliary exercises for the snatch. My favorite is grooming. It helps you understand how your legs need to work in the receiving phase. It also builds confidence when lifting heavy weights.

High reps, submaximal work.

My favorite exercise for improving position in the snatch is the 70-80% s big amount repetitions, each time focusing on a new aspect.

Different options for a jerk and their purpose.

There are many variations of the jerk. One way or another, the classic barbell snatch remains the most important exercise. Different versions of the snatch will help you adjust your technique and positioning. It can also diversify your workouts a bit. Personally, I use different plinth heights every workout.

Rina Renorio

Snatch grip press

To develop the strength of the shoulder girdle and its stability, one of my favorite exercises helps - bench press with a snatch grip. It can also be used to develop a clear overhead position.

Straight leg snatch

I like to do it from a high place. It helps to strengthen the lower back and ensure that the biceps femoris is engaged when lifting the bar from the floor. You can also perform options using the straps / without using the straps. Or you can do it without a lock, increasing the grip strength.

Sports training of young weightlifters should be directed from the very beginning to a thorough mastery of the technique of movements when performing various weightlifting exercises, and especially classical ones (snatch and push). According to the famous Russian scientist B.C. Farfel, athletes of childhood and adolescence are much faster and more effective in learning the most technically complex exercises. At an older age, this ability is noticeably reduced.

Weightlifting refers to speed-strength sports, a characteristic feature of which is the short duration of efforts and the maximum manifestation of their power. Therefore, sports technique in weightlifting is aimed at ensuring that an athlete can use all these qualities to the fullest and most effectively when solving motor problems, i.e. develop speed-strength tension in all phases of movement and in the right direction as efficiently as possible. Therefore, in the concept sports equipment includes a system of special simultaneous and sequential movements aimed at the rational organization of the interaction of internal and external forces (acting on the body of an athlete) in order to use them most fully and efficiently to achieve high sports and technical results (V.M. Dyachkov). The process of sports technique is divided into training, consolidation and improvement of motor actions, its effectiveness depends on the conscious attitude of those involved in the formation of motor skills and abilities and the manifestation of abilities in the development of sports equipment.

Lifting the barbell is associated with the interaction of diverse forces, and this interaction occurs under different modes of muscle operation (explosive, overcoming, yielding, static) and with rapidly changing maximum muscle tension and relaxation. In this case, the athlete must maintain balance in almost all phases of the movement.

In weightlifting, as in any other sport, there is a constant improvement in the execution technique. classic exercises. So, in recent decades, the technique of performing tempo exercises has changed significantly. Currently, the advantage is given to young athletes who have high speed performance, coordination, flexibility and agility. They quickly find the most optimal mode muscle work when lifting the bar. The process of searching for more rational methods of performing classical exercises continues along with the improvement of training and education methods.

A great contribution to the development of a rational technique of weightlifting exercises was made in the 50-60s of the last century by N.I. Luchkin, R.P. Moroz, A.I. Bozhko, V.A. Druzhinin, R.A. Roman, L.N. Sokolov, A.I. Mulchin, M.S. Shakirzyanov, AS. Medvedev, A.A. Lukashev, A.I. Falameev and many others. Domestic athletes have always been distinguished by high stability and efficiency of the technique of performing classical exercises.

7.2. Snatch and push technique

The snatch technique will be considered in the following phases: the starting position (start), when the athlete interacts with the barbell until it is taken off the platform (before the pull starts); lifting the bar from the platform to the beginning of the squat (traction) - preliminary acceleration of the bar, summing up the knees and undermining; sitting down and standing up; chest push.

Start. Before lifting the bar, the weightlifter takes the starting position. Most athletes set their feet at the start, or foot-width apart, or slightly wider. For example, the European and world champion V. Khristov at the start put his feet approximately the width of the foot, slightly turning his socks to the sides; N. Kolesnikov, champion of the USSR, Europe, world and Olympic Games- slightly wider than the width of the foot, and D. Rigert, champion of the USSR, Europe, the world and the Olympic Games - about 25 cm apart, turning the socks to the sides (R.A. Roman, M.S. Shakirzyanov).

Consequently, each athlete selects the most convenient starting position for himself. The neck projection falls on the metatarsophalangeal joints or slightly deviates from them (Fig. 7.1). The shins are slightly turned and tilted forward enough to touch the bar a little. The projection of the center of gravity of the body is at the middle of the feet or closer to the heels. The trunk is slightly bent in the lower back or straight, leaning in relation to the platform at an angle of almost 45 °. The angle in the knee joint averages 70° (according to R.A. Roman, 45-90°). The arms are straight and somewhat relaxed. Shoulders are under the bar or slightly forward. The head is in a natural position, the gaze is directed forward and down, to the platform. The grip in the clean and jerk is about shoulder width apart, in the snatch it is wide, less often medium. Therefore, the width of the grip in the snatch should be optimal so that it is convenient for the athlete to hold the bar, and the effort developed when lifting the barbell would be the greatest.

The starting positions for the snatch and clean and jerk (for the same athlete) are somewhat different from each other: in the first case, the angle in the hip joints is smaller, and in the knee joints it is larger. The position of the weightlifter at the start depends on the height of the athlete, the proportion of the links of his body and the width of the grip. According to R.A. Roman and M.S. Shakirzyanov, at the very last moment before lifting off the bar from the platform, the athlete must, in order to ensure a large starting force, take such a position that his shoulders are in the same vertical plane with the bar or deviate minimally from it.

First lift phase- before the start of the squat (traction). This phase is divided into two parts (A.A. Lukashev).

First part starts from the moment of the increase in the vertical component of the support reaction and ends with the moment of separation of the bar from the platform (MOS).

High-class athletes begin the movement by actively extending the legs mainly in knee joints with a significant raising of the pelvis up and straightening the arms in elbow joints, which, for example, is typical for V. Alekseev (A.S. Medvedev, A.A. Lukashev). Shoulder joints move slightly forward beyond the neck line. The position of the head does not change. The first part of the movement takes an average of 0.24-0.30 s.

Second part - preliminary acceleration (Fig. 7.1). Continues from MOS to the first maximum extension of the legs in the knee joints. The extension of the legs stops when the bar reaches the level of the knees. The angles in the knee joints are as follows: in the snatch - approximately 145°, in the clean and jerk (when lifting the barbell to the chest) - 150-155°. The neck projection passes through the middle of the feet.

The second phase of lifting the bar- "undermining". It consists of two parts - depreciation and final acceleration.

cushioning part(Fig. 7.1) continues until the maximum bending of the legs in the knee joints. When performing this part of the phase, athletes lift the barbell mainly due to the muscles - the extensors of the body. By the time it is completed, the angles in the knee joints are approximately 130°. The depreciation part of the phase takes 0.11-0.14 s in the snatch and 0.16-0.20 s in the jerk. The shoulder joints are under the bar. This - last position, in which the athlete leans on the entire area of ​​​​the feet. The bar of the bar is located at the upper third of the thighs.

Final acceleration(Fig. 7.1) lasts until the maximum extension of the legs and torso. The athlete after the explosion leans back a little, stands on his toes, raises the shoulder girdle, begins to actively bend his arms in the elbow joints.

As a rule, high-class weightlifters quickly perform a pull-up, rising high on their toes. By the end of this part of the phase, the bar is at the level of the groin, the torso and legs are straightened.

Some experts, when analyzing the technique of classical exercises, attribute the bringing of the knees during the jerk and jerk to the period of traction, and the final extension in the ankle, knee and hip joints - to undermining. A.A. Lukashev, on the basis of complex studies, came to the conclusion that it is necessary to include in the undermining the bringing of the knees under the bar of the bar. Research carried out by V.I. Frolov, showed the correctness of this conclusion.

It is known (A.A. Lukashev, V.I. Frolov) that the faster the transition from the depreciation part to the final acceleration, the more effective the undermining. Of particular note is the undesirability of increasing the time of bending the legs in the depreciation part.

Rice. 7.1. Phase structure of the jerk and scoring

Seat It consists of two parts - the interaction of the athlete with the bar in the non-support phase and the interaction of the athlete with the bar in the support phase of the squat.

First part(7.2) ends when the bar is raised to its maximum height. This part of the phase is performed in the snatch and clean and jerk in an average of 0.16-0.20 s.

Second part(7.2) lasts until the moment the bar is fixed in the squat. During this period, the bar and the athlete himself move down. The squat itself (bringing the torso and turning the arms under the bar) is performed as quickly as possible.

In the squat, the following positions are most beneficial: when spreading, the edges of the heels are under hip joints, socks turned up to 45 °, the body is bent in the lower back and slightly tilted forward (in a snatch, the slope is greater than when lifting to the chest for a push), the general center of gravity is above the middle of the feet. When performing a jerk, the shoulder blades are brought together, the arms are straight, the head moves forward. In the clean and jerk (when lifting the bar to the chest), the elbows are brought forward as much as possible forward of the neck: it lies on the upper chest and deltoid muscles.

Getting up after sitting down. This movement is carried out mainly by the efforts of the muscles - the extensors of the legs in the knee joints while maintaining the arched position of the back. In a snatch to maintain balance, the pelvis rises slightly and moves back, and the shoulders move forward. When getting up from a squat with a barbell on the chest, most athletes use the cushioning properties of the neck.

Rice. 7.2. Phase structure of the push and point evaluation of its parts

Chest push(fig. 7.2). IN In the starting position, the athlete must stand strictly upright with the elbows extended forward. The center of gravity of the athlete-barbell system is located above the middle of the feet. The head is in a natural position. The bar of the bar rests on the chest and deltoid muscles.

Semi-saddle(fig. 7.2) is performed with uniform support on both feet by bending the legs at the knee joints up to 100-110 °. The time it takes to perform a semi-squat is 0.4 s on average. A strictly vertical position of the body is maintained. At first, the semi-squat is performed calmly, and then the athlete abruptly stops the barbell. The amount of movement of the bar down is from 8.3 to 11.4% of the growth of the athlete, an average of 10% (AT. Ivanov).

Pushing out the rod is performed strictly upwards very quickly (delay in the semi-squat 0.01-0.04 s) due to the extension of the legs with uniform support on both feet and subsequent lifting on toes. The position of the body is kept strictly vertical. The ejection time is on average 0.2 s.

Barbell squat(fig. 7.2) begins with a quick forward and backward placement of the legs into scissors. Hands actively rest against the bar approximately from the moment the bar is at head level. The bar is pushed up from the chest relative to her starting position an average height of 14 to 20% of the athlete's height, usually 16%.

Getting up after sitting down begins with straightening the leg in front. Then the legs are placed on one line at the width of the pelvis while fixing the bar.

7.3. Assessment of technical readiness

The mastery of technical mastery is associated with a thorough and purposeful study and mastery of each phase of the snatch and clean and jerk and its parts. Modern high-class weightlifters have good dynamic neuromuscular coordination. Many modern Russian athletes, such as D. Berestov, V. Popova, A. Petrov, O. Perepechenov, V. Lukanin and others, are distinguished by high technical skill, speed of performing exercises, maximum use of speed-strength qualities. This suggests that in the initial period of weightlifting training, they firmly mastered the technique of movements, for them the optimal variant of lifting the bar was found, which took into account the morphological, physiological and other characteristics of athletes.

In the first 2 years initial training young weightlifters are carefully taught the technique of performing classical exercises. For each young athlete, there are their own optimal modes and parameters of movements of individual parts of the body (angles in the joints, speed of lifting the bar, etc.). Studies have shown that the individual biomechanical features of the performance of classical exercises, identified in adolescence, as a rule, persist at an older age.

At the same time, it should be noted that adolescent weightlifters do not always consciously approach the development of technique. The main thing, in their opinion, is to raise the bar as quickly as possible. heaviest weight. Therefore, one of the main tasks during this period is to increase the interest of young weightlifters in learning the technique of performing classical exercises. To this end, training in the technique of weightlifting exercises is carried out in parts. In order to be able to objectively judge the degree of mastering the technique of classical exercises, their performance is evaluated in points in parts (Fig. 7.1 and 7.2). Such an assessment encourages a more thorough mastering of the technique of classical exercises. The jerk is evaluated according to a six-point system (Fig. 7.1): the first part (MOS) - 0.5 points, the second (preliminary acceleration) - 1 point, the third (damping part) - 1 point, the fourth (final acceleration) - 1.5 points , the fifth (squat - the interaction of the athlete with the barbell in the support phase) - 0.5 points and the sixth (squat - the interaction of the athlete with the barbell in the support phase) - 1.5 points. The push is evaluated according to an eight-point system (Fig. 7.2), since the push of the bar from the chest is also taken into account here. Up to the fifth part, the push is evaluated in points in the same way as the snatch. The sixth part (the interaction of the athlete with the barbell in the support squat) is evaluated in the clean and jerk at 0.5 points, i.e. less than in the snatch. This is due to the fact that lifting the bar to the chest in the squat is somewhat easier to do than a snatch. The seventh part (starting position with a barbell on the chest) - 0.5 points, the eighth (half-squat and pushing the bar) - 1 point and the ninth (squatting under the bar and standing up) - 1.5 points.

When evaluating the quality of the exercises in points, it is necessary to pay attention to the following: main mistakes:

1st part

1) bending of the arms in the elbow joints in the MOSH;

3) extension of the legs in the knee joints without moving the bar up;

4) excessively high position of the torso;

5) excessive removal of the shoulders forward or backward in relation to the bar;

6) excessive inclination of the head forward or tilting back.

2nd part

1) bending of the arms in the elbow joints;

2) relaxation of the back muscles in lumbar or bowing in the thoracic region;

3) excessive bringing the shoulders forward;

4) moving the common center of gravity forward or backward;

5) insufficient extension of the legs in the knee joints.

3rd part

1) continued extension of the legs in the knee joints;

2) insufficient lifting of the bar due to the muscles - extensors of the body;

3) slow bending of the legs in the knee joints;

4) moving the center of gravity of the system athlete - barbell forward or backward.

4th part

1) insufficient extension of the legs and torso;

2) excessive retraction of the shoulder girdle back;

3) bending of the arms in the elbow joints before the start of the final acceleration of the barbell;

4) insufficient rise on socks.

5th part

1) the delay with the departure of the athlete into the squat at the moment the barbell is lifted to the maximum height;

2) going into the squat until the maximum lifting height of the bar is reached.

6th part

1) relaxation of the back muscles in the lumbar region at the moment of fixing the barbell in the squat (spreading);

2) bending of the arms in the elbow joints while fixing the barbell in the snatch;

3) arching of the back in the thoracic region;

4) lowering the elbows while holding the barbell on the chest;

5) excessive tilt of the head forward;

6) support on socks;

7) when fixing the bar, its location on the lower part of the chest.

7th part

1) in the initial position, before pushing the barbell from the chest, the center of gravity of the athlete-barbell system moves slightly forward or backward;

2) lowering the elbows;

3) excessive deviation of the head back or tilt forward;

4) the location of the bar on the lower part of the chest;

5) flexion of the legs at the knee joints;

6) support on socks or heels.

8th part

1) semi-squat with support not on both feet;

2) excessive torso tilt forward;

3) moving the center of gravity of the athlete-barbell system behind the middle of the feet;

4) pushing the bar is not strictly up;

5) pushing the bar up with support not on both feet.

9th part

1) inactive (simultaneous) rearrangement of legs back and forth in scissors;

2) flexion of the front leg at the knee joint at an angle less than 90°;

3) excessive bending of the leg, set back, in the knee joint;

4) support on the heel of the leg set back;

5) turning the heel of the leg, set back, inward;

6) bending of the arms in the elbow joints;

7) getting up from the squat not from straightening the leg in front;

Competition protocol

8) at the moment of fixation, the location of the legs is not on the same line.

In order to calculate the sum of points when performing classical exercises, only those points that relate to an incorrectly performed one or another part of the exercise should be excluded. For excellent performance of exercises, the athlete receives 6 points in the snatch, and 8 in the clean and jerk; for good performance - 5.5 and 7 points, respectively, and for satisfactory performance - 5 and 6 points.

In order to simultaneously take into account the technique of performing classical exercises, it is advisable to keep a special protocol of the competition, registering the sum of points and the weight of the barbell in it. The form of such a protocol is given above.

The use of this competition protocol during the initial training of young weightlifters helps to more objectively assess both physical and technical readiness athlete, in time to detect shortcomings in technique in competitive conditions. This form of the competition results protocol (kg + points) allows you to identify the strongest young weightlifters. Maintaining such a protocol contributes to the development of a more conscious attitude towards technical training.

1. Snatch (chest lift) with a semi-squat (from the platform, from the hang from various starting positions) is performed with a minimum squat.

2. In the exercise bench press and jerk with a snatch grip from behind the head, the barbell is sent straight up. Shvung from behind the head is performed with a slight spread of the legs to the sides and with a minimal semi-squat. After that, the neck falls on the shoulders with resistance and with a slight depreciation in the knee joints.

3. All jumps (with weights) up must be made strictly up, followed by a landing at the place of repulsion.

4. The “half push” exercise is performed due to the active work of the leg muscles with a good exit to the toes. The bar is separated from the chest slightly (not above the head).

5. The exercise "broaching" is performed mainly due to the strength of the hands. The bar of the bar during lifting should pass close to the body of the athlete. Do not rise on your toes and do not reject your back. In the final position, the body is straight.

6. Tilts with a barbell on the shoulders plus jumping up. Lean forward up to 30-40°, shins are vertical, knees are bent, the common center of gravity (GCT) is closer to the heels. Straightening occurs with the simultaneous submission of the knees forward. At this time, the BCT moves to the socks. The jump up is made strictly vertically. Landing must be at the take-off point.

7. Squat with a barbell on your shoulders, standing on your toes. When lowering down, the athlete rises on his toes and, balancing, calmly crouches. At the end of the squat rear surface the hips are in full contact with the calf muscles, the back is bent, the chin is pressed to the chest. After 3-4 springy swings in gray hair, the athlete rises up, standing on his toes, and when fully extended, he again leans on the entire foot. During lowering and rising, the feet and hips are closed.

8. Starting position - the bar of the bar is below the level of the knees (or at the moment the bar is separated from the platform). The athlete stands on a full foot, arms are straight, shoulder joints are located in front of the barbell, BCT is located closer to the heels.

9. Starting position - bar at the level of the knee joints. The athlete stands on a full foot, the lower leg is vertical, the shoulders are significantly ahead of the bar, the straight arms slightly press the bar to the middle of the knee joints, the center of gravity of the athlete-barbell system is located closer to the heels.

10. Starting position - the neck of the bar at the middle of the thighs. The athlete stands on a full foot, the legs are bent at the knee joints, which are located above the toes, the arms are straight, the shoulder joints are on the same vertical with the bar, the center of gravity of the athlete-barbell system is closer to the metatarsophalangeal joints.

11. Starting position from a straight rack. The athlete stands straight, the torso is slightly tilted forward, the arms are straight (snatch grip), the barbell is pressed to the hips.

12. Leaving the starting position with a barbell on the shoulders, a snatch grip. The bar is taken from the racks. Going into a deep squat (with simultaneous straightening of the arms) is done with a slight spread of the feet to the sides and with an active influence of the hands on the bar of the bar.

13. Squats in "scissors" (bar in straight arms, the neck is located between the legs). The torso is set vertically, the front leg in the squat has an acute angle.

Notes:

Firstly, the exercise must be constantly included in morning exercises without burden. Exercise "scissors" without weights should be performed before the same exercise with weights. Squatting and getting up should be carried out with the front leg back, the leg standing behind remains straight;

secondly, the first time you perform scissor squats, the depth of the squats is average. As mobility increases in the hip joints, squats become deeper. Squats must be done gently (not sharply), otherwise you can easily get injured;

thirdly, as this exercise is successfully completed, the front leg is placed on an elevation (stand), and therefore the depth of the squat (and mobility in the hip joints) increases.

14. Deadlift (grasping, pushing). The exercise is best performed while standing on a raised platform. In the lower position, the legs are straightened at the knee joints. In the upper position, the shoulders remain above the barbell, the exercise ends with the active work of the trapezius muscles.

Preparation young weightlifter Dvorkin Leonid Samoilovich

7.2. Snatch and push technique

The snatch technique will be considered in the following phases: the starting position (start), when the athlete interacts with the barbell until it is taken off the platform (before the pull starts); lifting the bar from the platform to the beginning of the squat (traction) - preliminary acceleration of the bar, summing up the knees and undermining; sitting down and standing up; chest push.

Start. Before lifting the bar, the weightlifter takes the starting position. Most athletes set their feet at the start, or foot-width apart, or slightly wider. For example, the European and world champion V. Khristov at the start put his feet approximately the width of the foot, slightly turning his socks to the sides; N. Kolesnikov, champion of the USSR, Europe, World and Olympic Games - slightly wider than the width of the foot, and D. Rigert, champion of the USSR, Europe, World and Olympic Games - about 25 cm apart, turning the socks to the sides (P A. Roman, M. S. Shakirzyanov).

Consequently, each athlete selects the most convenient starting position for himself. The neck projection falls on the metatarsophalangeal joints or slightly deviates from them (Fig. 7.1). The shins are slightly turned and tilted forward enough to touch the bar a little. The projection of the center of gravity of the body is at the middle of the feet or closer to the heels. The trunk is slightly bent in the lower back or straight, leaning in relation to the platform at an angle of almost 45 °. The angle in the knee joint averages 70° (according to R.A. Roman, 45-90°). The arms are straight and somewhat relaxed. Shoulders are under the bar or slightly forward. The head is in a natural position, the gaze is directed forward and down, to the platform. The grip in the clean and jerk is about shoulder width apart, in the snatch it is wide, less often medium. Therefore, the width of the grip in the snatch should be optimal so that it is convenient for the athlete to hold the bar, and the effort developed when lifting the barbell would be the greatest.

The starting positions for the snatch and clean and jerk (for the same athlete) are somewhat different from each other: in the first case, the angle in the hip joints is smaller, and in the knee joints it is larger. The position of the weightlifter at the start depends on the height of the athlete, the proportion of the links of his body and the width of the grip. According to R.A. Roman and M.S. Shakirzyanov, at the very last moment before lifting off the bar from the platform, the athlete must, in order to ensure a large starting force, take such a position that his shoulders are in the same vertical plane with the bar or deviate minimally from it.

First lift phase- before the start of the squat (traction). This phase is divided into two parts (A.A. Lukashev).

First part starts from the moment of the increase in the vertical component of the support reaction and ends with the moment of separation of the bar from the platform (MOS).

High-class athletes begin movement by actively extending the legs mainly in the knee joints with a significant lifting of the pelvis up and straightening the arms in the elbow joints, which, for example, is typical for V. Alekseev (A.S. Medvedev, A.A. Lukashev). The shoulder joints move slightly forward beyond the bar line. The position of the head does not change. The first part of the movement takes an average of 0.24-0.30 s.

Second part - preliminary acceleration (Fig. 7.1). Continues from MOS to the first maximum extension of the legs in the knee joints. The extension of the legs stops when the bar reaches the level of the knees. The angles in the knee joints are as follows: in the snatch - approximately 145°, in the clean and jerk (when lifting the barbell to the chest) - 150-155°. The neck projection passes through the middle of the feet.

The second phase of lifting the bar- "undermining". It consists of two parts - depreciation and final acceleration.

cushioning part(Fig. 7.1) continues until the maximum bending of the legs in the knee joints. When performing this part of the phase, athletes lift the barbell mainly due to the muscles - the extensors of the body. By the time it is completed, the angles in the knee joints are approximately 130°. The depreciation part of the phase takes 0.11-0.14 s in the snatch and 0.16-0.20 s in the jerk. The shoulder joints are under the bar. This is the last position in which the athlete rests on the entire area of ​​​​the feet. The bar of the bar is located at the upper third of the thighs.

Final acceleration(Fig. 7.1) lasts until the maximum extension of the legs and torso. The athlete after the explosion leans back a little, stands on his toes, raises the shoulder girdle, begins to actively bend his arms in the elbow joints.

As a rule, high-class weightlifters quickly perform a pull-up, rising high on their toes. By the end of this part of the phase, the bar is at the level of the groin, the torso and legs are straightened.

Some experts, when analyzing the technique of classical exercises, attribute the bringing of the knees during the jerk and jerk to the period of traction, and the final extension in the ankle, knee and hip joints - to undermining. A.A. Lukashev, on the basis of complex studies, came to the conclusion that it is necessary to include in the undermining the bringing of the knees under the bar of the bar. Research carried out by V.I. Frolov, showed the correctness of this conclusion.

It is known (A.A. Lukashev, V.I. Frolov) that the faster the transition from the depreciation part to the final acceleration, the more effective the undermining. Of particular note is the undesirability of increasing the time of bending the legs in the depreciation part.

Rice. 7.1. Phase structure of the jerk and scoring

Seat It consists of two parts - the interaction of the athlete with the bar in the non-support phase and the interaction of the athlete with the bar in the support phase of the squat.

First part(7.2) ends when the bar is raised to its maximum height. This part of the phase is performed in the snatch and clean and jerk in an average of 0.16-0.20 s.

Second part(7.2) lasts until the moment the bar is fixed in the squat. During this period, the bar and the athlete himself move down. The squat itself (bringing the torso and turning the arms under the bar) is performed as quickly as possible.

In the squat, the following positions are most advantageous: when stretching, the edges of the heels are under the hip joints, the toes are turned up to 45 °, the body is bent at the waist and slightly tilted forward (in a snatch, the slope is greater than when lifting to the chest for a push), the general center of gravity is above the middle of the feet. When performing a jerk, the shoulder blades are brought together, the arms are straight, the head moves forward. In the clean and jerk (when lifting the bar to the chest), the elbows are brought forward as much as possible forward of the neck: it lies on the upper chest and deltoid muscles.

Getting up after sitting down. This movement is carried out mainly by the efforts of the muscles - the extensors of the legs in the knee joints while maintaining the arched position of the back. In a snatch to maintain balance, the pelvis rises slightly and moves back, and the shoulders move forward. When getting up from a squat with a barbell on the chest, most athletes use the cushioning properties of the neck.

Rice. 7.2. Phase structure of the push and point evaluation of its parts

Chest push(fig. 7.2). IN In the starting position, the athlete must stand strictly upright with the elbows extended forward. The center of gravity of the athlete-barbell system is located above the middle of the feet. The head is in a natural position. The bar of the bar rests on the chest and deltoid muscles.

Semi-saddle(fig. 7.2) is performed with uniform support on both feet by bending the legs at the knee joints up to 100-110 °. The time it takes to perform a semi-squat is 0.4 s on average. A strictly vertical position of the body is maintained. At first, the semi-squat is performed calmly, and then the athlete abruptly stops the barbell. The amount of movement of the bar down is from 8.3 to 11.4% of the growth of the athlete, an average of 10% (AT. Ivanov).

Pushing out the rod is performed strictly upwards very quickly (delay in the semi-squat 0.01-0.04 s) due to the extension of the legs with uniform support on both feet and subsequent lifting on toes. The position of the body is kept strictly vertical. The ejection time is on average 0.2 s.

Barbell squat(fig. 7.2) begins with a quick forward and backward placement of the legs into scissors. Hands actively rest against the bar approximately from the moment the bar is at head level. The bar is pushed up from the chest relative to its original position, on average, from 14 to 20% of the athlete's height, usually by 16%.

Getting up after sitting down begins with straightening the leg in front. Then the legs are placed on one line at the width of the pelvis while fixing the bar.

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The Snatch is a weightlifting exercise that has been successfully established in CrossFit in our time. Learning the snatch like any other basic exercise, you should start with the minimum working weights and working out correct technique, since many aspects of the exercise require special attention.

Snatch: video

Exercise rules

Exercise can be roughly divided into next steps: lifting the bar from the floor, undermining, squatting, getting up from the squat, fixing.

Pulling the bar off the floor. Starting position:

• Legs shoulder width apart.
• Hands are placed as wide as possible.
• The toes are slightly apart, the center of gravity lies on the heels.
• We keep our back straight, while maintaining a natural deflection in the lumbar region.
• The shoulders are laid back a little, the look is directed strictly forward.

Undermining

The task is to set the required acceleration. As soon as the barbell is just above the knees, we unbend our legs, straighten the body and rise a little on our toes, without bending our arms. The bar should “fly up” up.

Podsed

As soon as the bar began to “take off”, you need to perform a squat. Key moment here, don't be late. You need to sit under the bar when it is just gaining height, when it is already starting to slow down, it is almost impossible to do this. To work in a more comfortable amplitude when squatting down and make it a little easier to get up, it is recommended to use weights.

Getting up from the squat

If everything is done correctly, the bar “takes off” vertically above you on straight arms, your pelvis is laid back, and the biceps femoris lies on calf muscles. We get up in the same way as with classic or front squats with a bar. Do not forget about a straight back and try to control the barbell with your hands. If you are slightly outweighed and led forward, you will drop the bar from your hands or fall.

Fixation

When you get up from the squat, your task is to fix with the barbell in a stationary position. It is necessary to hold the bar and not let it outweigh you, for this we statically strain the triceps. After a second pause, you can throw the barbell to the floor - this is perhaps the most enjoyable moment in the exercise.

Bodybuilding teaches you to train muscles separately. Such a system perfectly pumps the muscles, but destroys muscle coordination. That is, the muscles learn to work all together in one period of time. Do a little test: try a rollover on the bar. Did not work out? Meanwhile, this simplest exercise is easily performed by thin first-year soldiers.

It is clear that none of them will overcome your working weight, say, in the bench press, even 1-2 times. However, to become a well-rounded athlete, it is necessary to pump and coordinate muscles. Great exercise for this is weightlifting snatch, which forces all the muscles to be included in the work. In addition, the snatch has a huge training potential - working weights can be increased over the years, and along with them, increase your muscle coordination!

Snatch Technique

• Weightlifters perform a snatch from the floor, but for us bodybuilders, this technique is not entirely convenient. We will use a slightly different starting position, in which the bar is held at the middle of the thighs. So take the bar very wide grip and lean forward slightly so that the bar projection is on the middle area of ​​your hips.
• Place your feet shoulder-width apart, and bend your legs slightly at the knees - as if preparing for a vertical jump up.
• With a powerful accentuated effort of all muscles, pull the bar up. This effort should be really powerful in its strength, while the bar movement vector should be directed strictly upwards. This movement should be followed not only by the bar, but by the whole body, forcing you to stand on your toes.
• As soon as the bar is at the top point, it will freeze there for a few fractions of a second. Just during this time, you have to make another difficult movement: quickly sit down under the bar, turn your hands and take the weight of the bar on straight arms. At the same time, slowly lower yourself into a squat, absorbing the momentum of the back movement of the bar. In addition, at the bottom point, you have to stop for a while to balance the weight of the bar and prevent it from tipping you onto your back.
• After these movements, the legs are actively included in the work. They will help you rise from the squat while holding the bar with straight arms above your head. I must say that this is a very complex movement, which is not much like classic squats. Due to the nature of the biomechanics, you will be forced to rise from the squat with a perfectly flat back, transferring your body weight to your heels.
• When you straighten up, mirror the movement: return the barbell to your chest, turn your hands and lower the barbell to the middle of your thighs. Get ready for a new iteration.

Where to include a weightlifting snatch?

Include a jerk in the complex for pumping the muscles of the upper shoulder girdle. For example, I will present an approximate training program.

Exercises	Approaches	repetitions
jerk	5	4
Standing barbell press	5	8, 8, 10, 10, 10
Seated Side Raises	4	8, 8, 12, 12
Lifting the bar in front of you	2	10
Incline Side Raises	2	10

At first, your main problem will be poor muscle coordination and insufficient knowledge of technique. Use an empty bar to practice technique, and only then gradually increase the load. In no case do not chase the working weight.

Snatch perfectly develops muscle coordination even with a relatively small working weight.

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