A simple complex to work on bar path, footwork, and speed under the bar while warming up for your snatch session.
Perform all three movements at the same weight.
Muscle Snatch: Emphasize keeping the bar close, allowing it to reach the hip before extending, and driving the elbows high before turning the bar over.
Power Snatch: Focus on moving your feet laterally into your receiving stance while actively pulling yourself under the bar.
Full Snatch: Minimize the time between the bar reaching your hips and receiving it in the full overhead squat.
Do:
1 muscle snatch + 1 power snatch + 1 full snatch
30–60% of your snatch max
Progressively increase the weight as you warm up for your working sets.
Stay balanced. Keep the bar close. Move fast under the bar.
Muscle Snatch + Power Snatch + Full Snatch
A simple complex to work on bar path, footwork, and speed under the bar while warming up for your snatch session.
Perform all three movements at the same weight.
Muscle Snatch: Emphasize keeping the bar close, allowing it to reach the hip before extending, and driving the elbows high before turning the bar over.
Power Snatch: Focus on moving your feet laterally into your receiving stance while actively pulling yourself under the bar.
Full Snatch: Minimize the time between the bar reaching your hips and receiving it in the full overhead squat.
Do:
Stay balanced. Keep the bar close. Move fast under the bar.
Train What Carries Over.
Bluegrass Barbell
Move Better. Lift Better.