Join HQ trainers E.C. Synkowski and Chris Spealler as they show athletes and coaches how to teach the snatch to a large group.
Synkowski begins the tutorial by showing how she coaches the snatch. She begins with an introduction to the movement, then starts the progressions to the complex Olympic lift. She bases her coaching progression on Coach Mike Burgener’s Warm-Up, but she takes her time to discuss and drill each step.
Synkowski emphasizes the vertical dip before the drive.
“I want them to really be feeling this nice vertical position because that’s the power on the way up in this movement,” she says. She uses partner drills to help cement this crucial concept.
After the muscle-snatch segment of the Burgener Warm-Up, E.C. coaches the receiving position: the overhead squat. She uses high-hang snatches and partner drills to control the bar path and keep it from straying too far away from the body. Finally, she works on starting from the ground, accelerating only when the bar reaches mid-thigh. Again, she emphasizes getting vertical.
According to Synkowski, she spends so much time drilling the jump and landing because it is the “heart of the lift.”
She says: “That’s the speed through the middle. You have to feel what vertical is, you have to feel like you’re jumping vertical, opening the hips, all of that.”
Additional reading: The Burgener Warmup by Mike Burgener and Tony Budding, published Jan. 1, 2007.