The words aren't all that visible above. From page left to right, top row to bottom:
Thrust head well forward at completion.
Snatcher should leave room at top of shoes.
Arms must lock out at completion of snatch.
Pull high and pull close to the body before splitting.
Foot spacing should be 1/3 forward and 2/3 backward from starting position.
Keep back flat at start of pull.
Feet should be placed about 16" apart at start.
Hands should be placed as wide as possible.
See here as well:
We discussed the question, "If you had only one exercise to do" in the October issue. We had queried a number of prominent bodybuilders and found them about evenly divided between the Clean & Press and the Two Hands Snatch as the best single exercise. In further exploring the finer points of each exercise, the Press won out by a slight margin.
The Snatch, however, had very strong adherents. They pointed out its great value in respiration; in developing lung power; in improving circulation and the heart action; in developing timing, coordination, speed and flexibility. The Snatch will do all these things.
Too many bodybuilders take all their exercises in a manner that leaves the lower back underdeveloped. This is one of the most important areas of the body. These bodybuilders do their movements either lying or sitting down. They do all their presses on the bench. This is good for the pectorals but no good for the lumbar area.
They will do their curls while seated. This is very good for the biceps but gives no encouragement to the muscles in the lower back region.
When they do a standing press they invariably take the barbell off stands instead of cleaning the weight. As a result they do very little bending and it is the lifting from the bent over position that develops the lower back region.
If you are one of these bodybuilders then get out of this "lying-sitting" rut. The Two Hands Snatch will cure the conditions brought about by the lying-sitting ailment. The Snatch, by working the muscles of the lower back, will build tremendous strength and impart firmness to the muscles around the midsection.
The Snatch builds powerful trapezius muscles. If you have been doing the upright rowing motion for the your traps -- try the Snatch! The Snatch works the traps through a far greater range and the results are amazing.
The Snatch broadens the back better than any other exercise when a wide grip is used. Try it if you want a back as broad as a barn door!
The Snatch gives you a trimmer figure especially at the sides which must be kept firm and free from fat.
The Snatch, more than any other movement, develops timing and coordination. You simply have to have good timing and coordination to do a good Snatch!
The wide split lunging develops speed and flexibility. No bodybuilder should be stiff and slow. With practice comes speed of legs and this can be an asset in other sports and even in your preoccupation. It improves all springing and jumping.
You don't have to handle heavy weights in the Snatch. You are not out to break records but to perform the lift correctly in order to get full value out of the movement.
For that powerful look you should do 5 sets of at least 6 repetitions at ever workout. Start with a light poundage and work up to a fairly moderate one. Try to work the Snatch in at the beginning of your workout period as it is a great warmup exercise.
The chart we have prepared for the Snatch shows you correct form, correct details and some of the faults you may encounter. Please study it carefully.
Enjoy Your Lifting!
Hi again. What do you think this means? Thanks.
ReplyDelete"Snatcher should leave room at top of shoes."
Hey John! I agonized over trying to understand what in hell Venables and his bottle were trying to say there too. No idea! No tied upper laces so there's less ankle flexibility restriction? I have no idea still. Perhaps it's something like a shoe-pocket to carry emergency rations of Proteen From The Pee or whatever that stuff came from.
DeleteExcellent "throwback" article. Today, we would call this a "posterior chain" article. Still great advice....which no one currently in bodybuilding mode would take. Steve Stanko viewed the repetition snatch as THE best single body building (not muscle building necessarily) movement one could do. There is a different between pumping/building muscle, which is all we care about seemingly, and building the body as a unit. Competing bodybuilders in the 1960s--Vern Weaver and Bill St. John to name two--did the rep Olympic movements with very heavy weights as part of their training.
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