Snatch

Question 1

Why is resistance training important for athletic development

Answer 1

Increase functional movement capacity

Injury prevention

Increase power production

Increase force production

Question 2

What are the 7 phases of the snatch

Answer 2

1. Start position
2. 1st pull
3. Transition
4. 2nd pull
5. Unweighting
6. Receive
7. Recover

Question 3

Why does weightlifting develop power

Answer 3

Due to the times achieved to initiate the lift

Question 4

Bar trajectory shape

Answer 4

Bar trajectory should display a shallow ‘S’ based on the front 3rd of the foot

Trajectory occurs due to manipulation of weight distribution in order to reposition the bar in the best position for the 2nd pull

Question 5

Where should the athlete attempt to receive the bar

Answer 5

At the apex - this decreases the influence of gravity to enhance the ability to secure the bar overhead

Question 6

Reverse chain method

Answer 6

Break exercise down into smaller, more manageable components, devoting more time to areas with greater need

Question 7

Weight distribution for start position

Answer 7

Front of foot

Question 8

Weight distribution for 1st pull

Answer 8

Back of foot

Question 9

Weight distribution for transition

Answer 9

Mid-foot

Question 10

Weight distribution for 2nd pull

Answer 10

Front foot

Question 11

Weight distribution for turnover

Answer 11

In air

Question 12

Weight distribution for catch

Answer 12

Mid-foot

Question 13

Torque

Answer 13

More force at hip making it harder to control barbell

Question 14

Base of support

Answer 14

Foot length is base of support, barbell stays within length of foot

When load moves outside base of support, we aren’t able to stabilise effectively or apply vertical forces optimally

Question 15

1st pull vs 2nd pull (strength vs power)

Answer 15

1st pull = strength focus (highest effort)

2nd pull = power focus (greatest power)

Question 16

Henneman’s size principle

Answer 16

The greater the force produced, the greater the motor unit recruitment. The more maximal the contraction, the greater the muscle recruitment

Question 17

SSC

Answer 17

Elastic energy is a byproduct of SSC - stored in muscle tendons for a short time

With the inhibition of Golgi Tendon Organ, elasticity allows for an increase in force production

Question 18

Stage 1

Answer 18

• Overhead squat
• Jumping pull (upright torso)

Question 19

Stage 2

Answer 19

• Snatch balance
• Hang pull
  Start with bar at top of knees (vertical shins)
  Find power position

Question 20

Stage 3

Answer 20

• Hip snatch
  Dip with hips - don’t lean forwards
  Jump & catch bar overhead
• 1st pull
  Hold position then return to floor in same manner

Question 21

Stage 4

Answer 21

• Halting jumping pulls
  1st pull from floor & hold position just above knee (vertical shin)
  Move into power position & hold
  Complete movement with jump
• Hang snatch

Question 22

Stage 5

Answer 22

• Halting snatch
  Hold at key points
• Snatch