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Übung: Einarminge Snatch

The "Snatch" exercise is considered one of the Olympic Lifts, and activates the entire muscle system. In this 1-Arm version of the snatch, the athlete develops a dynamic uni-lateral strength / power profile. The left arm works independently of the right in the transfer of force and power from the legs.

This 1-Arm version of the lift is particularly effective in developing dynamic stability in the shoulder complex. This exercise should only be attempted once the athlete has demonstrated competence and clean mechanics in the Back Squat, Deadlift, and Over-Head Press exercises.

Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus), Erector Spinae, Adductor Musculature and Abdomen. Deltoids (Anterior, Medial, Posterior), Supra- and Infraspinatus, Teres Major, Rhomboids,Trapezius, Serratus Anterior, Triceps, and Core (Abdomen & Back) musculature
Übungstechnik: Place the 7ft Olympic bar perpendicular to your body. Make sure that the opposite end of the bar is anchored some how, ensuring that is does not slide on the floor. Assume a semi-squat stance, grab the bar below the weight plate, and explosively extend through the ankles, knees and hips as you lift the bar through the clean pull phase.  As the bar (wrist) comes to shoulder height, allow the shoulder to move through abduction and external rotation as you extend the elbow. Your finishing position should have you in slight hip, knee, and ankle flexion, with your bar holding arm elbow extended at approx 130-140o.
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by increasing weight, shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.


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