Enhancing Skills

Snatch dead lift

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell snatch deadlift is a compound exercise that targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back. It is a variation of the traditional deadlift that incorporates the explosive movement of the barbell snatch. This exercise helps to improve strength, power, and coordination.

Possible Stretches to do prior to exercise:

  • Standing hamstring stretches
  • Hip flexor stretches
  • Lower back stretches

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the lower body, such as leg swings or walking lunges.
  • Perform a few sets of regular deadlifts with lighter weights to prepare your muscles for the movement.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise while providing enough resistance to challenge your muscles. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good posture and avoid excessive strain on your lower back.

Proper form:

  1. Begin with the barbell on the floor in front of you. Stand with your feet shoulder-width apart, toes slightly turned out, and the barbell positioned over the middle of your feet.
  2. Bend at the hips and knees, keeping your back straight and chest lifted, and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Engage your core and lift the barbell by driving through your heels and extending your hips and knees. Keep the barbell close to your body throughout the movement.
  4. Once the barbell reaches approximately knee height, explosively extend your hips and shrug your shoulders to generate upward momentum on the barbell.
  5. As the barbell reaches its highest point, quickly drop under it by bending your elbows and pulling yourself under the barbell.
  6. Catch the barbell overhead with locked elbows and stand up to complete the snatch.
  7. Lower the barbell back down to the starting position by reversing the movement, maintaining control and keeping your back straight.
  8. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
  • Perform regular deadlifts instead of incorporating the snatch movement.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Increase the speed and explosiveness of the snatch movement.
  • Perform the exercise from a deficit by standing on an elevated surface.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Lower back, Quadriceps

Muscles used:

Primary:

Hamstrings, Biceps brachii, Semitendinosus, Semimembranosus

Secondary:

Gluteus Maximus, Quadriceps, Erector Spinae

Tertiary:

Calves, Rectus Abdominis

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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