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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Advice from HQ -> “In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.” The immature squat is the one on the right (;
http://www.crossfit.com/assets_c/2011/11/Samway_InstructionalOHS-9064.html
And a good WOD demo of the snatch balance from Allison of CrossFit NYC. One comment about her form though, the grip on the bar should be the same as your snatch grip. Her grip looks a little narrow.
http://www.youtube.com/watch?v=hbOQlIXadn0
The music sucks but her form is really good.
3 Rds: 50 each/40 each/30 each
Jumping Jacks/Mountain Climbers/Flutter Kicks
5 minutes -PVC Dislocate/Shoulder Mobility
Snatch – 3/3/3/3/3 @95
Muscle Snatch – 5/5/5 @65 or 75…
Snatch Balance – 1/1/1/1/1 @115
5 minutes-PVC Dislocate/Shoulder Mobility
Good class today!
Snatch 5 x 3 @ 95# (felt good – worked on feet position)
Hanging Muscle Snatch 5 x 3 @ 75# 2 x 3 @ 65# (dropped to 65# because I kept doing power snatches)
Heaving Snatch Balance 1 – 115#/1 – 135#/1-145#/1-155#/f-165# This might have been a PR. I have to take a look. Felt good and stable, but the 165# was a mental f*ck up. I blame Ryan (;
A good break down with video of the heaving snatch balance from the National Strength and Conditioning Association:
“The Heaving Snatch Balance is a multi-joint, total body, skill transfer exercise typically used for learning the Snatch exercise. The primary muscles involved in the Heaving Snatch Balance are the Gluteals, Quadriceps, Hamstrings, Calves, Abdominals, Deltoids, and Erector Spinae.”
“To properly perform the Heaving Snatch Balance, the lifter must violently flex and extend the legs, then extend the arms overhead as he/she descends into a full squat, and finally ascend with control of the barbell overhead.”
http://www.nsca-lift.org/videos/HeavingSnatchBalance/defaultheavingsnatchbalance.shtml
Heaving Snatch Balance is from recieving position (squat), what we did was just a Snatch Balance from jumping position 🙂
(:
…but… here is Coach Glassman explaining the three variations of the snatch balance -> the pressing snatch balance, the heaving snatch balance, and the snatch balance. All three have the receiving position in the squat to maximize the skill transfer to the snatch.
http://www.btbfitness.com/storage/skilltransfer.pdf
Here is an excerpt from that article:
Both the pressing snatch balance and the heaving snatch balance begin and end with the feet slightly wider than shoulder width, the same as in the catching stance of the clean and the snatch, which is also the squatting stance of the rock-bottom overhead squat.
The snatch balance, in contrast, begins in a narrower stance, with feet directly under the hips—the pulling stance that is the starting position for the clean and the snatch (what Coach Burgener often calls the “jumping stance”).
Again what we did today began in a jumping position and ended in a squat therefore designating it a Snatch Balance and not heaving or pressing 😉
We need a coaching thread (; It would be awesome to discuss technique, strategies, etc…
I think the video explanation shows the snatch balance the best – and makes my point… of course.
The pressing and heaving snatch balance starts with feet wider than shoulders and ends with feet in the same position. The snatch balance starts in the pulling position, with feet under hips, and moves out past shoulders. BUT you receive the bar on the way to the bottom of the squat. I swear (;
http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv
I like reading the coaching discussions. It helps me learn.
P.S. That athlete looks really annoyed to be demonstrating snatch balance.
I’m not debating the finish merely stating that the press/heaving begin in a Squat. What we did began in a Jumping position. Not sure if you got that from reading my original post. When you posted earlier you posted heaving snatch balance when in fact what we did was a Snatch Balance proper.
50/40/30 Jacks/Mt.Climbers/Flutter Kicks=9:26 (did not rest all reps unbroken)
Snatch- WU- 5@45 WS- 5@105/105/105 (SN 1RM=160/105=65%)
Muscle Snatch- 5@95/95/95
Snatch Balance- 1@145/155/165/175/175 (was not dropping into full depth on these but overhead squatted all reps for good measure) (SN.B 1RM=195/175=90%)
Warm Up: 50/40/30 Jacks/Mt.Climbers/Flutter Kicks= 14:05
Snatch 3/3/3/3/3 @ 55lbs
Muscle Snatch 5/5/5/5/5 @ 50lbs
Snatch Balance 1/1/1/1/1 @ 55/60/65/70/70!!! I expected this to be harder!!
Coach – you are right. I was calling the snatch balance a heaving snatch balance. They are different based on the feet position of the jump. I thought you were talking about the catch from earlier.
I had always thought that a snatch balance had to be specified as either pressing or heaving. I didn’t realize, until I read the article, that the feet didn’t move out on the heaving and that a snatch balance was with the feet moving. It had always made sense that the feet did not move with the pressing snatch balance – because there was no dip and drive.
I got ur back 😉
Need to work on these snatch movements. I can do them poorly (immaturely) so just need to work on getting better.