Hey CT. I want to learn the power snatch. It’s a pretty cool lift, and I remember reading somewhere (livespill, forum, somewhere) that you suggested this movement for balancing out a high amount of heavy pressing. I could be wrong, but I think you also said that you used to do it every day when you were training up to the point where you benched 435lbs.
I’ve tried the power snatch with an empty barbell before. I’ve tried it with 65lbs too. Neither attempt was that great. It didn’t feel right.
Time passed, and I eventually came across a video of you teaching the dumbbell snatch. Having adjustable dumbbells up to 55lbs each in my room, I decided to give it a go with about 20lbs and had the technique down after about 3 reps per side!
I love using it on days that I do a neural charge workout. I would really love to do the plain power snatch though.
So, back to my questions.
Would you recommend the One-Arm DB Snatch to someone trying to learn the power snatch in general, like me?
Would doing the DB Snatches, Snatch-Grip High Pulls, and face pulls be enough to balance out the amount of heavy pressing I am doing with forms of external rotation?
Would you recommend the One-Arm DB Snatch to someone trying to learn the power snatch in general, like me?
Would doing the DB Snatches, Snatch-Grip High Pulls, and face pulls be enough to balance out the amount of heavy pressing I am doing with forms of external rotation?
Thanks coach!
-Colby[/quote]
No. There is very little transfer between the DB snatch and the power snatch. Different mechanics. Furthermore, DB snatches often teach you to pull while rotating the torso to the side of the pulling arm.
No. DB snatches do not work the external rotators to the same extent because of the point mentioned above, most people do a torso rotation when doing DB snatches… in other words the shoulder on the side of the pulling arm ends up being behind the other shoulder… so you get the DB in the proper position by rotating the torso not by doing a shoulder external rotation. Snatch-grip high pulls do not have the external rotation component and I honestly never got anything “shoulder health” related from face pulls… I got bigger traps and rear delts from them but they never helped balanced very heavy bench pressing.
Would you recommend the One-Arm DB Snatch to someone trying to learn the power snatch in general, like me?
Would doing the DB Snatches, Snatch-Grip High Pulls, and face pulls be enough to balance out the amount of heavy pressing I am doing with forms of external rotation?
Thanks coach!
-Colby[/quote]
I honestly never got anything “shoulder health” related from face pulls… I got bigger traps and rear delts from them but they never helped balanced very heavy bench pressing.[/quote]
Well I had planned on using the method where you pull over your head as opposed to the variation where you pull to about the neck and also pull apart with your rear delts.
How would you recommend just beginning to learn the power snatch? Watch many many technique videos and try with a pvc pipe? Or is the power snatch the same as the SGHP in the way that practicing with a something so light will not help at all?
Muscle snatches? Fairly easy lift when done light and these are what have made my shoulders fell better after a shoulder injury.
I don’t personally ‘train’ them as a main lift, but I superset them with my explosive jumps during my Warm up/activation, just done light (as in just the barbell).
Could help you learn the technique for power snatches too…just a thought but I’m sure CT can give more advice on this
[quote]Nate J wrote:
Muscle snatches? Fairly easy lift when done light and these are what have made my shoulders fell better after a shoulder injury.
I don’t personally ‘train’ them as a main lift, but I superset them with my explosive jumps during my Warm up/activation, just done light (as in just the barbell).
Could help you learn the technique for power snatches too…just a thought but I’m sure CT can give more advice on this[/quote]
I thought about trying those! I might tomorrow if I remember. Good idea man!
My dad hurt his shoulders overhead pressing with dumbbells a few years ago and has problems ever since.
My mom can’t do a dumbbell bench press with 12 pound dumbbells in each hand without her shoulder hurting so bad that she winces with each rep!
My sister dislocated her shoulder 3 times in a period of a year and a half!
So my whole point with this forum is really just finding a good way to keep my shoulders healthy.
No worries. Wow, that’s a pretty bad history of shoulder issues. Are you doing the overhead walks? I have done these for a about a year and they definately help keep the shoulder healthy IMO (as do the farmers walks since the shoulder musculature is continuously stabilizing whilst you walk). I use them as CT recommended, after the layers (3-5 x 1min, with 1 min rest in between)
[quote]Nate J wrote:
No worries. Wow, that’s a pretty bad history of shoulder issues. Are you doing the overhead walks? I have done these for a about a year and they definately help keep the shoulder healthy IMO (as do the farmers walks since the shoulder musculature is continuously stabilizing whilst you walk). I use them as CT recommended, after the layers (3-5 x 1min, with 1 min rest in between)
[/quote]
I used to do them a lot! Now I am really enjoying the HPMASS program with a buddy from school and it doesn’t call for either. But, I may consider adding them in instead of the prescribed assistance work and just see how it goes one day.
Today I started the workout with 3 sets of 3 with 65lbs on the power snatch! It’s not incredible, but it’s better than just the barbell!
I feel like maybe I just needed to watch some more videos, practice with a pvc pipe, and actually practice with weight - which is what I did today. I’m optimistic for the future and think that I will do the power snatch at every workout to start. It’s a badass lift, but I also love the idea of counteracting my families unhealthy shoulders.
Thanks for the input! I really appreciate it. Keep on lifting!
Colby
[quote]Nate J wrote:
No worries. Wow, that’s a pretty bad history of shoulder issues. Are you doing the overhead walks? I have done these for a about a year and they definately help keep the shoulder healthy IMO (as do the farmers walks since the shoulder musculature is continuously stabilizing whilst you walk). I use them as CT recommended, after the layers (3-5 x 1min, with 1 min rest in between)
[/quote]
I used to do them a lot! Now I am really enjoying the HPMASS program with a buddy from school and it doesn’t call for either. But, I may consider adding them in instead of the prescribed assistance work and just see how it goes one day.
Today I started the workout with 3 sets of 3 with 65lbs on the power snatch! It’s not incredible, but it’s better than just the barbell!
I feel like maybe I just needed to watch some more videos, practice with a pvc pipe, and actually practice with weight - which is what I did today. I’m optimistic for the future and think that I will do the power snatch at every workout to start. It’s a badass lift, but I also love the idea of counteracting my families unhealthy shoulders.
Thanks for the input! I really appreciate it. Keep on lifting!
Colby[/quote]
At least practice with the barbell, not a PVC pipe… the pipe is too light… it’s like trying to throw a whiffle ball… you need some weight to be able to feel it properly.
[quote]Christian Thibaudeau wrote:
At least practice with the barbell, not a PVC pipe… the pipe is too light… it’s like trying to throw a whiffle ball… you need some weight to be able to feel it properly.[/quote]
Noted. I remember you suggesting not using a pvc pipe for the high pull, and I wasn’t sure if the power snatch was the same.
I think in a few weeks I’ll post a video of my form and ask for critique.
[quote]Christian Thibaudeau wrote:
At least practice with the barbell, not a PVC pipe… the pipe is too light… it’s like trying to throw a whiffle ball… you need some weight to be able to feel it properly.[/quote]
Noted. I remember you suggesting not using a pvc pipe for the high pull, and I wasn’t sure if the power snatch was the same.
I think in a few weeks I’ll post a video of my form and ask for critique.
Thanks CT.[/quote]
That’s your best idea… BUT I’d actually put a video right now. If you wait a few weeks, you’ll have done a lot of reps and if you practiced the wrong things it might be harder to correct them. The earlier in your learning stage you can get corrected, the easier it is to learn.