More on snatch

As you remember there are two components that are required in order to make snatch successful. First, overall endurance, the ability to move the weight for 10 minutes, determined mainly by the strength and endurance of the back and legs. Second, and grip endurance. Both of these benefit from doing lots of snatches, continuous or in multiple sets, but the main problem is the vulnerability of the hand. Any time I do between 200 and 300 snatches in a session I get blisters or rip calluses, and then it takes ages until the injuries heal and I can snatch again.

There are a few ways to overcome this problem. AKC method (I assume it is AKC method as it was posted by Catherine Imes) – suggests that every session you do one max set followed by set or sets of one arm swings. Swings tax your grip without creating friction, and this way you can train every day. Recently I came across two interesting recommendations on snatch training by Sergey Rudnev on Rostov GS Federation site.

First – some of training sessions in the program Rudnev recently published include snatch sets with extra swing. I understand it means that you alternate the snatch and the swing. This is sort of hybrid between the traditional way (more snatches) and AKC method. The duration of the set is increased, the grip is taxed, general endurance systems get stimulated – and the skin of the palms is saved.

Second, at the end of main training sets Rudnev recommends snatching lighter bell for 10 minutes or max reps while wearing a glove. The purists may cringe, but I don't think there is anything wrong in keeping the hands soft.

1 comment:

girevikdavid said...

If you ever want an exercise in humility, try snatching wearing welding gloves. Or for that matter doing anything wearing welder's gloves.