Part 1 of 3 notes from the Master Class: Snatch

Snatch



Grip: Hook grip with handle vertical and thumb pointing straight forward. (Thumb Up)
Start with swing back and accelerate forward and up with the bell. When bell gets chest to head height pull in and shoot your arm straight up, catching the bell with the thumb and pointer. Hand can be opened or closed here. Important note when bell is moving forward; to accelerate use hips and legs in a forward and up motion. Hips are a leverage point to give the bell more acceleration. More acceleration equal easier rise to catch on top.
When dropping the bell the body must move back and let the bell fall back into the hook grip, almost a vertical drop. The bell must not flip but turn around the wrist. Steve was big on using what works and what is most efficient. No wasted movements!!! That was the theme of this workshop.
Body position- in between RKC and AKC , back will be straight and head up, hips and butt all the way back; allows for hip drive when coming forward with the bell.

Workout:

Warm-up: 10/10 reps 5 sets, 16, 20, 24,28, 32
Workout: 60/60 reps 20kg, 1 min rest, 30/30 reps 20kg
Assistance Lifts- One Arm Extended Box Deadlift- 4 x 15/15 reps ( Stand on two boxs high enough so you have to extend to reach the bell, grab with one hand and snap the hips forward lifting the weigh. Use the hook or OK grip. You can go heavy but don't kill the hamstrings, bottom right picture)

Use the bell one weight from your comp weight. Comp w 24s use 28s. Box must be higher than bell handle and legs must be straight as possible.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Here is Vasily Ginko pulling his body back as the bell drops before he re-snatches the bell.