CT the seated muscle snatch and standing version overhaul the physique and give the power look quickly. Plus they’re one of the best assistance exercises for the bench and overhead press. I forgot how powerful you feel doing them. Ty again.
https://www.t-nation.com/workouts/v-taper-workout
He built that workout around it, and that article has some of his writing about it
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I agree, muscle snatch and snatch grip high pulls can rapidly change the look of your physique. Especially the first 6 or so weeks you can use them with efficient technique.
Can anyone discuss the negatives or benefits of using DB snatches instead of (or in addition to) barbell muscle snatches? For example, using 1 arm DB snatches plus 1 arm overhead walk? I have used both in the past, but only done overhead walks with DBs (mostly because of logistics of walking around with a barbell over my head).
Thanks
Personally I find DB snatches way harder and they really burn up my shoulders. Maybe because you cannot be as technique efficient?
Well I find that DB snatches, if you only do one arm at a time has less benefits for strength and size. Even though you are holding the DB with one hand, both legs, glutes and lower back sides are working. So for the lower body the DB snatch will be very easy and you will be able to proper the DB overhead with minimal, if any, upper body involvement.
So the legs don’t work that hard because both sides are still working and your are lifting a weight that might be 60-70% of what you would use with both arms *for example my best one-arm BARBELL power snatch was 185lbs and my best power snatch was 285, so around 65%), so the legs aren’t really overloaded. They can gain power and explosiveness but not really size or strength.
And the upper body isn’t stress much either. You can argue that the load is high for a single limb. But I will counter by saying that the weight is propelled so high and fast by the lower body (that is underloaded vs. a power snatch) that the upper body doesn’t have to do much.
For the overhead walk it’s different since you are actively holding the weight for a while. But the DB snatch itself if not a great size or strength builder.
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It will depend on each person. If it’s that hard on your shoulders it’s because you aren’t utilizing your lower body as much as you could. Which be a good or bad thing.
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I certainly am not. Im decent with the clean, not with the snatch. But I have long arms (arms touching the edge of the bar on the snatch, 1-2 inches from the rings on cleans) and the rom feels way longer with the dumbbell. Ah yes I recall I wasn’t pulling with the traps enough and was using too much arm to finish
CT, I love the muscle snatch. Is there any way to incorporate it into your Guaranteed Simple Strength & Size Program? Would it be the “assistance” exercise on upper body day?
Or is it one of those things that just won’t work with that particular program? I know that you can’t force all of your favorite exercises and methods into one program.
Thanks in advance for your time!
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