Scientific Fact: Grunting makes you lift heavier.
You can make an argument that the Snatch is the most athletic movement in all of sports. Many individuals actually have. When I first began CrossFit, I used the movements to teach me how to lift, and better understand what it is I was trying to do. It is possible to learn great things in unconventional ways. It is amazing what you can do with a smart phone and a notebook…. and enduring persistence (I was going to use patience, but I’ve never really been a patient person). People do not get good at doing Snatches by only ever doing Full Snatches… that applies to the Clean as well. Using different drills to focus on certain “phases” of the lift can be what is missing to better your technique and form. Addressing where you need the most work and in what area we make the most common errors is a perfect start. RDL’s, Muscle Snatches, Snatch Pull Unders, Snatch Balances and Snatch Drops, Snatch Push Press, and Hang work from various positions (Just to name a few) are great at teaching yourself how to move better or even simply understanding the lift itself. Breaking the movement into phases, or sections, can also strengthen the area/s that we tend to fail at first. For example, the first pull, or lift off, from the ground and the receiving position at the “catch” tend to be the areas people struggle with most, so simply spending more time and attention there in the most correct way possible can help apply and transfer better mechanics to the movement in a Full Snatch or Full Clean. Like any system or team, it is only as good as it’s weakest link… so make them more efficient, stronger, and more consistent and the entire system, in this case movement, will increase its proficiency and performance.
PRACTICE DOESN’T MAKE PERFECT…. PERFECT PRACTICE MAKES PERFECT.
28th Of August Year 2019
1 Snatch Grip Deadlift
1 Hang Snatch
2 Rounds of:
20 Power Cleans @155/105