Snatch, a power exercise

Snatch is one of the Olympic lifts, it is the best exercise for power.

If you can already deadlift and overhead squat, the next step is to get the weight off the floor and take it over the head in one fluid motion combining strength and explosion.

Strength + Speed = Power.

Of all olympic athletes, weightlifters are the ones that have the highest vertical jump, that means, they are the strongest.

Before "take out" a certain weight, you need to train additional movements before. So let's unravel the snatch in separate moves from end to beginning. This is the order I use to warmup:

- Overhead Squat: This is the basic exercise of snatch. Train always. If you do not have a squat rack, here's a video showing how to take the bar from the floor to overhead with security. It also shows how to abort the lift in case you lose the balance:

- Snatch Balance: Test the weight you can handle.

- Hang Snatch: To train your pull and speed of transition. Fine tuning of motor recruitment.

- Snatch: Is the Olympic movement itself. Legs, hips, abdomen, trapezius, shoulder and arms are the main muscles recruited. Easier said that recruits the entire body! Sprinters use snatch to run faster, increasing the blast power. If you want to jump higher or improve your performance in other sports, practice the snatch.


Women also:

Blasting speed:

Anyone can do:

Biomechanical analysis of the snatch:

The Handstand

How long has it been since you're upside down? "Plantou bananeira"? Or did a handstand?

Besides the fun, being upside down stimulates several things at once: arms, shoulders, confidence, balance, deltoids etc. And did I mention the fun?

The body should be well warmed up to do it safely.

There are several ways to train handstands:

- Train leaning on a wall, stay as long as you can.

- Train without support, straight, still, don't walk with your hands. If you loose the balance, start again.

- Train unsupported, try not to fall no matter what. This time you can walk with your hands.

- HS Wall Runs: Exercises the shoulder griddle and is relatively easy (non-technical):

- Train handstand pushups. Excellent for strength. It's like raising your own weight overhead. It can be done on the floor, between two chairs, paraletes or the rings:

There is an excelent page explaining how to make a handstand step by step. The explanation is very technical and correct, covering almost every aspect of the movement:

http://www.beastskills.com/Handstand.htm

And here is how to train to do handstand pushup:

http://www.beastskills.com/Handstand 20pushup%% 20beginner.htm

And here is how to do a handstand without use momentum (press to handstand):

http://www.drillsandskills.com/article/16

And the most bestial. One-handed handstand push-ups!

Training and Nutrition

I do not belong to the National Organization of Research, Nutrition and Applied Physical Education and I am not an activist of the Vegan Brazil Group.

I was not graduated at USP, UFPR, UFBA.

I'm not a doctor, nutritionist or olympic coach.

Think, consider, investigate, search and ask about any ideas you read here. See a doctor, nutritionist or your cardiologist. I'm not responsible for the misuse of such information.

I have compiled studies done in Brazil, studies from the U.S., England, Canada and some European countries such as Germany.

The key recommendation is that a vegetarian diet (vegan) is appropriate for a full health. No meat, chicken, ham, turkey, bacon, sausage, fish, shrimp, milk, cream or yogurt, or cheese, or eggs. Nothing that comes from animals. Nothing that explore them.

You will not die. You can eat fruits, salads, vegetables, seeds, nuts and cereals.

Buy fresh foods once a week at least. Unless you buy in a very good supermarket, it is very difficult to find the basics (onions, potatoes, broccoli, cabbage) in ideal condition, ie, fresh. Go to the fair always, is good and cheap. Enjoy and buy fruit. Make it a habit.

With the diet in place, the next step is to do the right exercises, save your time in the gym, leaving aside the fashion body-building apparatus (which limit the amplitude and can even be dangerous) and begin training with free weights.

To develop the overall athletic ability of human beings, the orientation is an exercise plan based on closed kinetic chain movements, multi-jointed, which requires efforts by several muscle groups at once (squat, for example), that stimulate neuro-muscular ways with functional maximum amplitude movements (squat). Ballistic movements, plyometric (Olympic Lifts) and isometric (basic positions of gymnastics). Training for power and explosion, high intensity, intervaled, with adequate breaks for rest and recovery (60-100 meters sprints, ex.).

Whatever is your favorite sport, running, swimming or cycling, include a basic strength training (squats, side squat, lunges, one-legged squat), olympic lifting of free weights (snatch and clean and jerk), gymnastic movements (rings, bars, pull-ups, muscle-ups, front and back lever, handstand, planche) and sprints (sprinting and swimming).

I hope this guide will be helpful.