Snatch Day - Snatch Lift Breakdown
The snatch pull not only places a whole new dynamic into muscle recruitment and utilization but also encourages a different type of mobility and range of motion! If you plan on going heavy, lower those reps (3-5) and increase that rest time. If you're looking to add a little speed and work capacity, increase reps to 8 and lower weight and rest time!
Set & Rep Range
3 sets | 3 - 5 reps (if lifting heavy), 8 - 10 reps (if lifting light)
Movements:
- Ankle Flexion/Extension
- Knee Flexion/Extension
- Hip Flexion/Extension
- Trunk Flexion
- Scapular Retraction
- Scapular Elevation
- Shoulder Extension
- Elbow Extension
Muscles:
- Ankle Extension: Peroneus Longus | Brevis | Triceps Surae
- Ankle Flexion: Tibialis Anterior | Extensor Hallucis Longus | Digitorum Longus
- Knee Flexion: Bicep Femoris | Semitendinosus |Semimembranosus
- Knee Extension: Vastus Lateralis | Medialis | Intermedius
- Hip Flexion: Psoas | Iliacus | Rectus Femoris
- Hip Extension: Gluteus Maximus | Semitendinosus | Semimembranosus
- Trunk Flexion: Rectus Abdomins | External & Internal Obliques
- Scapular Retraction: Mid Trapezius | Lower Trapezius | Rhomboids
- Scapular Elevation: Upper Trapezius | Levator Scapulae | Rhomboids
- Shoulder Extension: Latissimus Dorsi | Posterior Deltoid | Teres Minor
- Elbow Extension: Tricep Long Head | Medial Head | Lateral Head