Find out how you can increase your strength in the snatch several times with the right blasting technique. The secret technique of experienced weightlifters. First, you should appreciate the importance of undermining the barbell, and for this use a kettlebell weighing 16 kilos. Then lift the projectile up with one hand.
There are two ways to perform this movement:
- Pull up with the muscles of the arms, back, and legs.
- Straightening up, raise the projectile to hip level, and then begin to swing it between your legs and at the time of maximum flight, raise it up.
Almost all athletes understand that the second method is easier. Start to master the undermining of the barbell with the help of the same kettlebell. Start the projectile back between the legs using the muscles of the arms, and direct the kettlebell forward thanks to the extension of the body. When this movement is well enough mastered, you can move on to work with a barbell.
How to properly undermine the barbell?
The first point to pay attention to is the grip. It is most convenient to use a non-classical position of the fingers, when the thumb is located above the rest, and put the middle and index fingers on the thumb, closing it. This grip is called a lock and allows you to securely hold the bar, as well as freely scroll it.
At the same time, when using the "lock" grip, the load on the thumbs increases and you need to train it. In addition, straps should be used to reduce stress on the toes. Thus, when mastering the undermining of the barbell, you should first learn how to properly grip and use the straps.
You should start working with a barbell with small weights, ranging from 25 to 30 kilos. Taking the projectile, straighten the body so that the bar is in straightened arms. Then bend forward at an angle of about 40 degrees, knee joints can be slightly bent. Begin to slightly wiggle the projectile back and forth, and then lift it up at maximum reach. This movement is similar to the one that you previously performed with the kettlebell. Once you've mastered the movement, add body kick to it to achieve maximum projectile throw. After that, you will have to master the jerk technique without first swinging the projectile. Start moving from the knee joints, hitting the projectile with a body strike.
There are two stages to use in this learning phase. First, you should master the technique of bringing the projectile to the knee joints, and then connect it with the lining of the body. This can be done as follows.
Stand up straight with your back and arms fully extended. The knee joints should be slightly bent, and the bar of the projectile should be located on the upper part of the knee tendon of the quadriceps.
Begin to slowly move the bar along the front of the thigh while simultaneously extending the knee joints. The loin should have a deflection and the chest should be straightened. This movement is preparatory to the final acceleration of the projectile. As we have already said, when performing it, the projectile should move from the knee joints in the direction of the groin, but this should only happen due to a change in the angle of bend of the knee joints, which should decrease.
An equally important element of the jerk after blowing the barbell is leaving. Most often, athletes use the so-called "non-leg" or, more simply, a full squat. This is a fairly simple movement, which, however, requires a lot of concentration. This can only be achieved through constant training of this movement. When you succeed in mastering it, you can begin to train the movement into low "scissors", a movement that is more difficult from a technical point of view.
How to undermine the barbell, see this video:
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