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DB Snatch

The document provides instructions for performing various Olympic weightlifting exercises including the hang clean, hang high pull, hang pull, hang snatch, jump squat, push jerk, and push press. The exercises involve triple extension of the ankle, knee and hip to increase force application against the ground and improve running, jumping and athletic performance. Proper form focuses on maintaining a stable core with the shoulders back and abs tight throughout each movement.

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77 views8 pages

DB Snatch

The document provides instructions for performing various Olympic weightlifting exercises including the hang clean, hang high pull, hang pull, hang snatch, jump squat, push jerk, and push press. The exercises involve triple extension of the ankle, knee and hip to increase force application against the ground and improve running, jumping and athletic performance. Proper form focuses on maintaining a stable core with the shoulders back and abs tight throughout each movement.

Uploaded by

bhaswath2000
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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DB Snatch

Grab a dumbbell in one hand and hold in the midline of the body
Feet should be shoulder width apart, knees should be slightly bent
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by pushing the hips back
Lower the dumbbell until it is between your knees
Shoulders should be over the dumbbell
Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulder
Keep the dumbbell close to the body, bring the elbow towards the ceiling
When the dumbbell reaches shoulder level, rotate the arm and drop under the dumbbell
When the feet return to the ground, the dumbbell should be held overhead with arm straight, knees should
be slightly bent, weight should be on the heels
Stand up to complete the lift
Olympic Lifts
Olympic lifts are a fundamental component of the Dartmouth College Strength and
Conditioning Program. The Olympic lifts involve triple extension of the ankle, knee, and
hip. The triple extension that occurs during the Olympic lifts is the same movement seen
in running and jumping. By using the Olympic lifts, the athlete learns to increase force
application against the ground. This makes for an athlete who can run faster, and jump
higher.
Hang Clean
Grab a barbell with hands shoulder width apart
Feet should be hip width apart, knees slightly bent
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by pushing the hips back
Lower the bar until it is at the top of the knees, keep the arms straight
Shoulders should be in front of the bar
Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders
Keep the bar close to the body, bringing the elbows towards the ceiling
When the bar reaches shoulder level, rotate the elbows around the bar
Catch the bar by landing in a front squat position, weight on the heels, knees slightly bent, elbows parallel
to the floor
Stand up to complete the lift
Hang High Pull
Grab a barbell with hands shoulder width apart
Feet should be hip width apart, knees slightly bent
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by pushing the hips back
Lower the bar until it is at the top of the knees, keep the arms straight
Shoulders should be in front of the bar
Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders
Keep the bar close to the body, bringing the elbows towards the ceiling
Allow the bar to fall back to the thighs
Hang Pull
Grab a barbell with hands shoulder width apart
Feet should be hip width apart, knees slightly bent
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by pushing the hips back
Lower the bar until it is at the top of the knees, keep the arms straight
Shoulders should be in front of the bar
Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders
Keep the arms straight at all times
Hang Snatch
Grab a barbell with a wide grip, hands wider than shoulder width
Feet should be hip width apart, knees slightly bent
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by pushing the hips back
Lower the bar until it is at the top of the knees, keep the arms straight
Shoulders should be in front of the bar
Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders
Keep the bar close to the body, bringing the elbows towards the ceiling
When the bar reaches shoulder level, rotate the arms around the bar
Catch the bar in the overhead support position with arms straight, head slightly in front of the bar
Weight should be on the heels, knees slightly bent in the catch position
Stand up with the bar overhead to complete the lift
Jump Squat
Begin with the bar resting behind the neck, on the upper back
Feet should be hip to shoulder width apart, weight on the heels
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by bending the knees and dropping the hips down and back
Keep the weight on the heels and drop into a quarter squat position
Forcefully extend the ankle, knee, and hip, jumping off the ground
Pull down on the bar to keep it on the shoulders
Land on the ball of the foot first, then bend the knees and let the weight go to the heels
Reset before the next jump
The repetitions can also be done continuously
Push Jerk
Begin with the bar resting behind the neck, on the upper back
Feet should be hip width apart, weight on the heels
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by bending the knees and dropping the hips down and back
Keep the weight on the heels and drop into a quarter squat position
Forcefully extend the ankle, knee, and hip (jumping motion)
Extend the arms and catch the bar in the overhead support position, arms straight, head slightly in front
of the bar
Weight should be on the heels, knees slightly bent in the catch position
Stand up with the bar overhead to complete the lift
The lift can also be done with the bar starting in front, or with dumbbells
Push Press
Begin with the bar resting behind the neck, on the upper back
Feet should be hip width apart, weight on the heels
SET YOUR CORE! Shoulder blades squeezed together, back and abs tight
Initiate the movement by bending the knees and dropping the hips down and back
Keep the weight on the heels and drop into a quarter squat position
Forcefully extend the ankle, knee, and hip
When the bar passes the top of the head, press the bar up and lock the elbows out
The bar should finish in the overhead support position, arms straight, head slightly in front of the bar
Keep the legs straight in the finish position
The lift can also be done with the bar starting in front, or with dumbbells

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