There is an exercise our there, some hold it as the holy grail in training while others have never heard of it before. This exercise use to be a highly popular drill, but with the more recent popularity of machines and bodybuilding, it had seen its day. However, with the renewed interest with kettlebells and the marketing of Crossfit, this exercise has come back with full force. The Snatch, yes, an exercise that has an odd name is one of those drills that brings about numerous reactions in fitness training.
The snatch as we know it in today’s circles comes from the sport of Olympic weightlifting. Where did it come from though and why did it become part of the Olympics? More importantly, should you even consider adding it to your DVRT Ultimate Sandbag Training routine?
Long before bench pressing and squat racks were popular, old time strongman would perform a wide array of overhead lifts. Makes sense since loading the body horizontally wasn’t really an option like in the bench press. That led to exercises like the snatch to gain popularity. A combination of lower body and upper body strength, the snatch is dynamic and looks far more athletic than most gym exercises. What are the benefits and should you add them?
The snatch combines lower body power, trunk strength, and upper body strength/stability. Besides a powerful full body exercise, the snatch offers tremendous fat burning and conditioning effects as well. In an American Council on Exercise study, the kettlebell one-arm snatch was found to burn 20 calories a minute. This is equivalent to running a six minute mile. However, with much less stress to the knees and low back, snatching could be a great addition to your workout whether you are looking to burn fat or build athletic power.
There are some issues with the snatch though. We have to consider the fact that some people don’t have the proper upper body flexibility to get their arms in the overhead position. Learning how to absorb the weight when we snatch is also a critical component of the learning the snatch. Just these two factors often deter people from implementing snatches from their workouts. Also, not knowing how to perform them well has prevented snatches from being a popular movement.
This is where DVRT Ultimate Sandbag Training can offer some much needed assistance. Barbells can be problematic as they are often seen as highly technical and the proper barbell is often overlooked. Good Olympic barbells will spin on the ends not just allowing the lift to be performed more efficiently, but also take stress off of the elbows. The kettlebell is a great tool for the snatch, but the technique can take a bit longer to learn and faults in technique can cause great discomfort because of the weight coming over the top of the hand.
DVRT Ultimate Sandbag Training can be solution, if you listen to how we actually perform snatching in the DVRT Ultimate Sandbag Training system. The first key is to make sure you grab onto the right handles. Such a small thing may not seem like a big deal, but the reality is that it can make or break the snatch. The reason for the “snatch grip” handles is so that you can perform the Ultimate Sandbag Training snatch without risking the shoulders, elbows, or wrists.
For a great majority of our DVRT Ultimate Sandbag Training drills we use the neutral grip handles because of the stronger and safer shoulder position it provides us. However, in the case of the snatch, we have to use the Ultimate Sandbag Training snatch grip handles because this actually allows the weight to be supported in a stronger and safer position. Holding onto the neutral grip handles will result in excessive stress in the wrists and down the chain of the elbow and shoulders.
Beginning with a Power or Core Ultimate Sandbag Training system is ideal because of the short distance of the handles to the weight. This makes snatching in Ultimate Sandbag Training much less risky than some other forms of training. Getting proficient in this Ultimate Sandbag Training drill doesn’t necessarily mean to go up in weight. As with many of our DVRT Ultimate Sandbag Training drills, we may change the direction and angles. The reason we do this in DVRT Ultimate Sandbag Training is so that we can see if we are masking any compensations and it helps us develop even more proficiency in the snatch.
We look for other ways to stress the body in DVRT Ultimate Sandbag Training because Ultimate Sandbag Training has some unique attributes. The most overlooked is that DVRT Ultimate Sandbag Training has a dimensional component as well as a weight. Moving up a size in DVRT Ultimate Sandbag Training means we are smart to use other means of progression. For a full discussion on the techniques and benefits of the DVRT Ultimate Sandbag Training snatch make sure to check out today’s video blog post. Try it out and let us know how your progress in this DVRT Ultimate Sandbag Training exercise progresses! You will be amazed at how the options of even DVRT Ultimate Sandbag Training increases with these progressions.