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















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