Snatch Complex and Man Makers

Today’s WOD  Snatch Complex and Man Makers Strength WOD EMOTM 1 Hang Power Snatch + Over Head Squats [caption id="attachment_824" align="alignnone" width="300"] Over Head Squat[/caption] This complex is straight forward. The movements that combine to make this complex work on a stable and strong overhead position. Recently some of my athletes have been missing the catch in the snatch, through no fault of their 1st or 2nd pull. They have been missing the catch because they are not “familiar” with the overhead position. This complex is a perfect one to groove the overhead position into second nature. The short answer for how wide your feet should be when doing the snatch is “jump width.” The long answer is a little more complex and is more like “it depends.” Setting up for a hang snatch is a little easier than a power snatch or full snatch from the ground, and in those cases the stance should be jump-width apart. Toes should be pointed out slightly; not much, but slightly. In the jump-width stance (about as wide as your hips), feet should be directly below your hips. When your feet are directly below your hips, force created in the posterior chain is directed straight into the ground and there is no lateral leak of power. This is a good thing. If we’re using the big movers of the back-side, ideally we’re using the fullest power potential we can create and not losing power to lateral forces. WOD (workout of the day) 30 Man Makers (40/20) For Time Tips for Man Makers: make sure that you push the bell with the non working arm into the floor as hard as possible when you pull the bell with the working arm. Flex your pec, lat and shoulder to really stabilize. With the bell that you are pulling, crush grip the handle and flex the lat as hard as possible before you initiate the pull. Also, start off with keeping your legs wider in the beginning for added stability. As your technique improves, bring your legs in closer. Also make sure that the bells are close in the starting position. The closer they are, the easier it is to stabilize. ]]>