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Powersnatches - More Power
by Christian Thibaudeau B.Sc.Defensive coordinator and Strength Coach at the ALE Sport Academy, Canada
The power clean has been part of the arsenal of some of the most successful strength & conditioning programs all over America for quite some time now. Football programs such as Nebraska's, Florida's, WSU's, Texas' and Tennessee's have pioneered the use of the power clean and are renowned for producing some of the strongest and most powerful athletes year after year. The situation is even more pro-power clean when we look at track and field programs, since virtually all field athletes in the country are using the power clean as an important staple of their training program.
In fact the power clean is often regarded as a "miracle" exercise. It is touted as being the best way to develop applicable power and strength for most sports (especially power dependant sports such as football, basketball, rugby, track & field, volleyball, etc.). I will be straight with you right from the start: I'm an olympic weightlifter and an olympic lifting coach. However I don't believe that the power clean is the best exercise to develop strength and power (power being regarded as explosive strength or speed-strength). That's right! I believe that there is a much superior exercise than the power clean. What is it? It's the power snatch.
The power snatch is a close relative to the power clean and both are derivative from the competitive olympic lifts (clean & jerk, snatch). Structurally both exercises are similar with one major difference: in the power clean you lift the bar from the ground to your shoulders while in the power snatch you lift the bar from the floor to over your head in a single movement. Obviously, the power snatch requires a greater explosion because you must create more momentum for the bar to be successfully fixed overhead. There is also less room for arm and lower back pull in the power snatch. Sometimes an individual will execute a power clean that has much more in common with a cheated reverse curl than to an explosive olympic lift! However in the snatch, relying on arm pull and back bend will result in a missed lift most of the time. Thus to be successful with the power snatch you really must emphasize hips and leg drive which is more specific to most sports.
This is the sequence for the power snatch.
Here are the key points:
1.
a) Shoulders above, or forward of the bar
b) Arms extended
c) Traps stretched
d) Back arched and tight, chest pointing forward
e) Toes directly under the bar
f) Tights approximately parallel to the ground
2
a) The bar is lifted only with the legs at this point
b) Angle of the back remains the same
c) Arms still fully extended
d) Traps still stretched
e) Chest still pointing forward
f) The Shoulders are kept forward of the bar
3
a) The torso starts to straighten
b) The legs continue to extend
c) The bar is kept very close to the body (a slight grazing of the tight is okay)
d) The shoulders are above the bar
4 a) There is a rebending of the knees (more or less depending on the lifter)
b) The torso straightens
5,6
a) POWERFUL explosion upward (not backward!)
b) The legs fully extend
c) The traps contract forcefully
d) Basically the lifter tries to "jump up"
e) The bar is kept close to the body
f) The arms bend somewhat, but that's because of the momentum of the bar, not arm pull
7
a) The lifter squat just low enough the catch the bar overhead with arms fully locked
b) The lifter contracts his traps and shoulders to stabilize the bar
8
a) Once the bar is stable, the lifter stands up and the lift is completed
What are the benefits of the power snatch over the power clean? Well beside the greater involvement of the legs and hips there are many advantages to the power snatch.
a)
There is a greater power output during the power snatch because lighter weights and more explosion (acceleration) are used. Why has the power snatch a greater power output than the power clean? Well power is generally considered to be the rate of work and can be either expressed as P = W / time , P = F d / time or P = FV. Regardless of the formula used (which are all derivative of each other) we can say that power output can be influenced by the force output (F = MA), the velocity of the movement and the distance traveled by the bar. In the power snatch the velocity is greater than in the power clean and the bar has through a greater distance. As for the force output I would say that there isn't a significant difference between the power clean and the power snatch. The power snatch requires more acceleration (greater A factor in the F = MA formula) and the power clean requires more force (greater F factor). As a rule of the thumb we could say that the power clean requires a greater force output of around 20% while the power snatch requires a similarly greater acceleration. So for a sport where explosion, acceleration and speed is needed, the power snatch is a superior exercise.
b)
The power snatch requires a greater control of an object in movement in space.
c)
The power snatch is the safest of the olympic lifts because of the lighter load used thus of the lesser stress on the tendons and ligaments.
d)
The power snatch requires more coordination than the power clean so it a great way to introduce the power clean.
e)
The power snatch really relies on the full triple extension (ankle, knee, hips) which has a great transfer to many athletic movements.
f)
The power snatch is probably the most motivating exercise to do. When done right is feels effortless and it is very satisfying to lift a load straight over one's head.
g)
The power snatch builds confidence for the power clean and the jerk.
In conclusion, I would strongly recommend that the power snatch should be part of any good strength program. It is one of the best way to develop the capacity to generate power, it is the safest of the olympic lifts and it is the most fun and motivating one to do!
I do not recommend dropping the power clean in favor of the power snatch, far from it! The power clean remains a fantastic strength and power builder. However including both the power snatch and the power clean in a training program is definitely a way to improve the quality of your athletes.
Just keep in mind that the objective of the power snatch and the olympic lifts in general for the athlete is an increase in power output. For that reason, maximum loads should not be attempted. Acceleration not the load should be the goal. As such, a load of 75-85% for 3-6 reps is ideal for high school athletes. Increase the amount of weight only if acceleration and proper technique can be maintained for the whole set. This will help you build healthier and more powerful athletes.
Copyright © 2001 Chris Thibaudeau and Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com Webmaster, 419C Concord Street, Havre de Grace, MD 21078, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at [email protected]
For complete information on all Dr. Squat’s e-booklets, products, programs and more valuable information available to help you get stronger, faster, and healthier, lose fat or train for your sport, visit http://www.drsquat.com/
by Christian Thibaudeau B.Sc.Defensive coordinator and Strength Coach at the ALE Sport Academy, Canada
The power clean has been part of the arsenal of some of the most successful strength & conditioning programs all over America for quite some time now. Football programs such as Nebraska's, Florida's, WSU's, Texas' and Tennessee's have pioneered the use of the power clean and are renowned for producing some of the strongest and most powerful athletes year after year. The situation is even more pro-power clean when we look at track and field programs, since virtually all field athletes in the country are using the power clean as an important staple of their training program.
In fact the power clean is often regarded as a "miracle" exercise. It is touted as being the best way to develop applicable power and strength for most sports (especially power dependant sports such as football, basketball, rugby, track & field, volleyball, etc.). I will be straight with you right from the start: I'm an olympic weightlifter and an olympic lifting coach. However I don't believe that the power clean is the best exercise to develop strength and power (power being regarded as explosive strength or speed-strength). That's right! I believe that there is a much superior exercise than the power clean. What is it? It's the power snatch.
The power snatch is a close relative to the power clean and both are derivative from the competitive olympic lifts (clean & jerk, snatch). Structurally both exercises are similar with one major difference: in the power clean you lift the bar from the ground to your shoulders while in the power snatch you lift the bar from the floor to over your head in a single movement. Obviously, the power snatch requires a greater explosion because you must create more momentum for the bar to be successfully fixed overhead. There is also less room for arm and lower back pull in the power snatch. Sometimes an individual will execute a power clean that has much more in common with a cheated reverse curl than to an explosive olympic lift! However in the snatch, relying on arm pull and back bend will result in a missed lift most of the time. Thus to be successful with the power snatch you really must emphasize hips and leg drive which is more specific to most sports.
This is the sequence for the power snatch.
Here are the key points:
1.
a) Shoulders above, or forward of the bar
b) Arms extended
c) Traps stretched
d) Back arched and tight, chest pointing forward
e) Toes directly under the bar
f) Tights approximately parallel to the ground
2
a) The bar is lifted only with the legs at this point
b) Angle of the back remains the same
c) Arms still fully extended
d) Traps still stretched
e) Chest still pointing forward
f) The Shoulders are kept forward of the bar
3
a) The torso starts to straighten
b) The legs continue to extend
c) The bar is kept very close to the body (a slight grazing of the tight is okay)
d) The shoulders are above the bar
4 a) There is a rebending of the knees (more or less depending on the lifter)
b) The torso straightens
5,6
a) POWERFUL explosion upward (not backward!)
b) The legs fully extend
c) The traps contract forcefully
d) Basically the lifter tries to "jump up"
e) The bar is kept close to the body
f) The arms bend somewhat, but that's because of the momentum of the bar, not arm pull
7
a) The lifter squat just low enough the catch the bar overhead with arms fully locked
b) The lifter contracts his traps and shoulders to stabilize the bar
8
a) Once the bar is stable, the lifter stands up and the lift is completed
What are the benefits of the power snatch over the power clean? Well beside the greater involvement of the legs and hips there are many advantages to the power snatch.
a)
There is a greater power output during the power snatch because lighter weights and more explosion (acceleration) are used. Why has the power snatch a greater power output than the power clean? Well power is generally considered to be the rate of work and can be either expressed as P = W / time , P = F d / time or P = FV. Regardless of the formula used (which are all derivative of each other) we can say that power output can be influenced by the force output (F = MA), the velocity of the movement and the distance traveled by the bar. In the power snatch the velocity is greater than in the power clean and the bar has through a greater distance. As for the force output I would say that there isn't a significant difference between the power clean and the power snatch. The power snatch requires more acceleration (greater A factor in the F = MA formula) and the power clean requires more force (greater F factor). As a rule of the thumb we could say that the power clean requires a greater force output of around 20% while the power snatch requires a similarly greater acceleration. So for a sport where explosion, acceleration and speed is needed, the power snatch is a superior exercise.
b)
The power snatch requires a greater control of an object in movement in space.
c)
The power snatch is the safest of the olympic lifts because of the lighter load used thus of the lesser stress on the tendons and ligaments.
d)
The power snatch requires more coordination than the power clean so it a great way to introduce the power clean.
e)
The power snatch really relies on the full triple extension (ankle, knee, hips) which has a great transfer to many athletic movements.
f)
The power snatch is probably the most motivating exercise to do. When done right is feels effortless and it is very satisfying to lift a load straight over one's head.
g)
The power snatch builds confidence for the power clean and the jerk.
In conclusion, I would strongly recommend that the power snatch should be part of any good strength program. It is one of the best way to develop the capacity to generate power, it is the safest of the olympic lifts and it is the most fun and motivating one to do!
I do not recommend dropping the power clean in favor of the power snatch, far from it! The power clean remains a fantastic strength and power builder. However including both the power snatch and the power clean in a training program is definitely a way to improve the quality of your athletes.
Just keep in mind that the objective of the power snatch and the olympic lifts in general for the athlete is an increase in power output. For that reason, maximum loads should not be attempted. Acceleration not the load should be the goal. As such, a load of 75-85% for 3-6 reps is ideal for high school athletes. Increase the amount of weight only if acceleration and proper technique can be maintained for the whole set. This will help you build healthier and more powerful athletes.
Copyright © 2001 Chris Thibaudeau and Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com Webmaster, 419C Concord Street, Havre de Grace, MD 21078, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at [email protected]
For complete information on all Dr. Squat’s e-booklets, products, programs and more valuable information available to help you get stronger, faster, and healthier, lose fat or train for your sport, visit http://www.drsquat.com/