Topic: power snatch vs. full snatch at lighter training weights.

[Henn0]

Hello!

my name is Henrik, and first I just want to say that english is not my first language so if there is any strange words or the text is just hard to understand, it is just due to my non english background:)

to the topic then.

Before, I was doing mostly power snatches up to weights when I was forced to sit down, and I think this was very good for me  to develop a powerfull pull and a strong snatch.

but lately I´ve been told so that I should start doing full sit snatches from and on pretty light weights, about 70-75% and up. I have been doing this for about 2 weeks and I think I can se a decrease in my snatch power and  the security in the bottom. I think this is bacause the full snatches at low weights makes me pull with lower "power" now than before and this sticks up to the heavier weights.

do you think I should stick with the full snatches and wait for the increasements to come or should I get back to the power snatches and start full snatch when it gets to heavie to powersnatch?

(obs, ofcourse i´ve been doing some full snatches at lighter weights for technique training, but mainly powersnatches!)


cheers, Henrik

[Dustin Oranchuk]

Hello Henrik,

I have experienced the same thing in the past.  I also started out doing nothing but power snatches and when i began to move in to the full classic movements, more often then not, I would also have a very hard time being able to power snatch weights that were easy before.  It wasn't because I had lost a lot of power, but because I just wasn't used to catching the weights high anymore, I would watch film of myself and I would pull the bar very high, but was just not meeting it at the right point. 

I think it is a good idea to have workouts were you do nothing but power variations on a regular basis.  If your competing then obviously move in to doing mostly classic lifts, but farther away from competing, defiantly do a lot more power and just get to the point where both come naturally. 

Usually if you know that you will be working up to heavy full snatches then I would personally warm up with both power and full lifts up to the 75 mark, but if your doing a lighter workout to work on full technique then I would simply use the full technique on all the lifts, same goes for a power snatch workout.

hope this helps.

[Erik Blekeberg]

I usually teach getting deep by doing a power snatch followed by and overhead squat. As the weight gets heavier you will naturally catch the weight deeper because you can't pull it as high. If it helps though, catch it low but still do power snatches too. They help teach you to finish your pull.

[Matt Erdman]

I have had good results using doubles as a warmup. One power snatch followed by a squat snatch. Some Chinese lifters even do this for competition warmups.

[Franklin Herman]

Due flexibility issues (I'm 56) I  started with only the power versions which eventually topped out after eight months. It then took another six months of focused effort on the full versions to the point were I now finally can lift more with the full versions of the lifts. During this time I avoided all power versions and started the full versions with very light weights.  I also continued to do heavy squats and still improved my overall strength during this period.  I probably can still match my power version PRs but have avoided trying. Eventually I will resume training  the power versions once getting under heavy weights is automatic .. its still a little uncomfortable at this point.