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  #21  
Old 04-27-2008, 11:06 AM
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Scoop Snatch High Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground or from blocks to a standing position. Slowly lower the bar down until it is at the middle of your shins. This is the "Scoop" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the scoop position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the scoop position.


Scoop Snatch High Pull



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  #22  
Old 04-27-2008, 11:07 AM
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Scoop Snatch Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground or from blocks to a standing position. Slowly lower the bar down until it is at the middle of your shins. This is the "Scoop" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your things. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar to the middle to upper portion of your abdominals. If you can pull the bar higher than this you will need to increase your weight! Lead this pull phase with your elbows so the bar stays close to your body. Return to the scoop position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the scoop position.


Scoop Snatch Pull



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  #23  
Old 04-27-2008, 11:07 AM
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Snatch Deadlift
Position your feet slightly inside shoulder width. Place your hands on the bar approximately 6 to 8 inches wider than shoulder width on either side. Make sure your shoulders are positioned above the bar and your back is flat. The angle of your back should be approximately 40 - 45 degrees to the ground. Lift the bar up to a standing position. This exercise will help you learn the starting position of the snatch.


Snatch Deadlift



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  #24  
Old 04-27-2008, 11:07 AM
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Snatch Escapes
Begin with a the bar on your shoulders as in a back squat. With your hands placed in a snatch grip(4-6 inches wider than bench press grip). Slightly flex your knees and hips then quickly and explosively extend our knees and hips to drive the weight up off of your shoulders. As soon as the weight leaves your shoulders flex our knees and hips, while extending our arms. Catch the weight overhead. and squat it up.


Snatch Escapes



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  #25  
Old 04-27-2008, 11:08 AM
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Snatch High Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Drop the bar and return to the starting position. Remember to keep the lifting area free of objects the weight could land on.


Snatch High Pull



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  #26  
Old 04-27-2008, 11:08 AM
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Snatch Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar to the middle to upper portion of your abdominals. If you can pull the bar higher than this you will need to increase your weight! Lead this pull phase with your elbows so the bar stays close to your body. Drop the bar to the floor and assume the starting position again. Make sure to keep the lifting area free of items the bar could land on.


Snatch Pull
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