PRESSING SNATCH BALANCE: Start with the bar resting on your shoulder like a back squat with a snatch width grip on the bar and your feet are in the landing position. Slowly begin to push your body under the bar until you are in the bottom position of the overhead squat. Make sure your arms are locked out and your shoulders are shrugged. Stand up, then lower the bar to your shoulders and repeat. On this exercise the bar does not raise off of your shoulder the bar remains fixed at that height while you push your body under the bar.

SNATCH BALANCE Same set up as the pressing snatch balance only now take a quick dip and drive the bar up like a push press, then push your body down under the bar into the bottom position of an overhead squat. Stand up with the bar locked out overhead. Lower to the shoulder and repeat.

 HEAVING SNATCH BALANCE Same set up as the pressing and heaving snatch balance except your feet are going to begin in the jumping position. Now take your quick dip & drive the bar up. While pushing yourself under the bar quickly move your feet from the jumping position out to the landing position. Your arms should lock out the same time as your feet contact the floor and you should be in the bottom position of the overhead squat. Stand up with the bar over your head. Lower the bar to your shoulders and repeat.




 
Once you have taped your thumbs, grab the bar with your thumb inside your fist (like a really bad fist). It will be uncomfortable at first, but gets easier. It's better than trying it without tape.


SOME SNATCH SCIENCE This is a superb study by Jason Lake (and Mike Lauder and Rosemary Dyson) titled KINETIC ANALYSIS OF A UNILATERAL SNATCH MOVEMENT produced at the University of Chichester. I met Jason a few years ago during a sickening Sidcup Crossfit workout.


Click here to download this file

THE TRAINING ENVIRONMENT If you are teaching the Olympic lifts you will need to be aware of the current guidelines about fitness rooms and free weights areas. Sports England offer two definitions in Guidance notes Fitness Equipment Rooms (Ref no 592/April 1996): “A fitness equipment room in an area where aerobic and body toning exercise is carried out on different types of equipment. It may also include space for aerobic dance and light weight training. A dedicated free weights area is a separate space where weight lifting can take place; it may form part of the fitness room or can be a separate room.” “A free weights area can be provided for weight training. It will probably contain racks to store loose weights and possibly benches and stands for heavier weights. The heavy-weights area can be screened from the other areas by, for example, planting and should be separated from the light free weights area and exercise machines. The light weights can be used by anyone. The free-weights area should be a dedicated space which is easily accessible from the circulation space inside the fitness room. Alternatively, it can be provided in a completely separate room.” “If weight lifting is to be catered for, this should ideally be provided in a separate room”. In reality, the guide coyly attempts to distinguish between light and heavy weight. The “macho” exertion associated with weight lifting is unwelcome in a fitness equipment room.

IDEAL DESIGN CRITERIA FOR A GYM: Whilst attempting not to be too prescriptive, the document suggests a variety of factors to be taken into account. There are infinite numbers of dimensional standards for a fitness room, less than 25m sq would be extremely restricted. It is suggested a space of 5 meters square of floor area per machine, including circulation space. Floor to ceiling height should be not less than 2.5m, ideally between 3.5 & 4m. There is no recommended shape, but it’s important that the area should be easy to clean and supervise: a rectangle is better than a square but it is “inadvisable to exceed a length to width ratio of 3:1”. The free weights area can vary in size and shape depending on the range of equipment to be provided. Space will be required for weight storage racks, carriage to and from the racks, stands, benches and the use of different weights (including bar bells and dumb-bells). The amount of space required for the use of the equipment should not be underestimated and must allow free movement with the weights without risk of injury to others. This means a clear space of at least 1 meter at each end of the bar in bar bell and dumbbell areas. As a rule of thumb, allow 3-3.5 meters squared for each person exercising. The free weights area, in particular, should be a dedicated space and there must be clear separation between spaces devoted to weight lifting machines, free weights activity and, if provided, power lifting. The free weights area should ideally be located adjacent to a wall to accommodate full height mirrors (say two meters in height) which should extend for the length of the area. Following their use, weights should be stored clear of the floor area, either in racks or in a lockable storage room. This is for safety and security as much as for tidiness. The floor needs to be strong enough to withstand the combined load of weights and user. It needs to withstand the impact of dropped weights. It would be advisable to use heavy duty rubber mats. Wall finishes should be resistant to the impacts from loose weights, mirrors which are essential for monitoring correct stance, should terminate 30 cm above floor level. It should be pointed out that these specifications were not written with Olympic lifting in mind. Olympic lifting is far more dynamic and explosive than standard weight lifting movements, and so caution is recommended.