Snatch - Biomech Breakdown and Rapid Mastery Training Sequence, The - Eric Wong

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COPYRIGHT NOTICE
Copyright 2011 by Eric Wong Training Systems All Rights Reserved.
No part of this work may be reproduced or transmitted in any form or by
any means without express written permission of Eric Wong or Eric Wong
Training Systems.
Published by: Eric Wong Training Systems

388 Richmond St. W
Toronto, Ontario, Canada
M5V 3P1
E-mail: support@ericwongmma.com
Web: www.EricWongMMA.com
DISCLAIMER AND/OR LEGAL NOTICES
The information presented in this work is by no way intended as medical advice or as a

substitute for medical counseling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of
Eric Wong Training Systems, there are risks of injury or illness which can occur because
of your use of the aforementioned information and you expressly assume such risks and
waive, relinquish and release any claim which you may have against Eric Wong Training
Systems, or its affiliates as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of the program. Bottom line if you
die, its not my fault, and you cant sue me. :) However, use of this program as intended
is highly unlikely to cause death and will only result in improved strength, power,
flexibility and overall fitness.
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table of contents
How To Use This Manual .................................................. 4
Snatch Specific Benefits ................................................ 5-6
Snatch Overview ............................................................... 7
Snatch Testing & Prerequisites ................................... 8-10
BIOMECH Breakdown ............................................... 11-16

Phase 1: The Snatch Setup ................................... 11
Phase 2: First Pull ................................................. 13
Phase 3: The Dip ................................................... 14
Phase 4: Quadruple Extension ............................. 15
Phase 5: Pull Under .............................................. 16
Phase 6: Stand ...................................................... 17
Rapid Mastery Training Sequence ............................ 18-37

Preamble .............................................................. 19
RMTS Flowchart ................................................... 20
RMTS #1 Fundamental Patterning .............. 21-24
RMTS #2 Isolated Movement ...................... 25-29
RMTS #3 Level 1 Integration ....................... 30-33
RMTS #4 Level 2 Integration ....................... 34-36
Mastery ................................................................ 37
(Somewhat) Final Thoughts ............................................ 38
how to use this manual
This manual is all about one thing ACTION.
The first time you go through it, feel free to skim through the whole thing.
Once youve done that, heres what you need to do to make put this goldmine of
lifting knowledge to work for you:
Step 1 Perform the tests in the Prerequisites section. Follow the instructions
based on your results.
Step 2 When ready, read through the Snatch Overview and BIOMECH
Breakdown [BB] sections again to get a big picture overview of the entire
movement, but dont try the exercises outlined here.
The overview is a brief outline of the 6 phases of the Snatch, while the Biomech
Breakdown includes in-depth instruction for each phase.
These are placed first so you can see how the exercises in the Rapid Mastery
Training Sequence [RMTS] relate to the full lift.
Step 3 Begin RMTS #1. Do not skip ahead or try to do multiple sequences at the
same time, even if you feel like youve got it 100%, which Ive given the scientific
research for in the Master Manual. Complete one sequence in full, then proceed
to the next.
Step 4 Once youve completed RMTS #1-4, practice the Snatch alone for your
Mastery sessions (after a warmup, of course) 3 sessions either by itself or with
the Clean and Jerk (if youve mastered it as well) before integrating it into a full
workout. Details are given in the Mastery section of the RMTS.
Tip: Dont think of these sessions as a workout, theyre designed to practice the
movements in a fresh state so your body and brain can memorize them.
Step 5 Add the Snatch to your own workouts or follow one of the programs
Ive got available that integrate the exercise, such as The Olympian.
While progression through this process will require patience and restraint, good
things come to those who wait! You could run out and do Snatches right away,
but I guarantee youd be doing something wrong and it takes a lot more time to
unlearn a bad motor skill than to learn a new one, so be sure to follow the
program as outlined and take your time.
snatch specific benefits
The Snatch is known as the worlds fastest lift and with good reason bringing
a heavy barbell from the floor to overhead requires a ton of explosive power,
which is exactly why you want to master the Snatch.
While we already talked about the overall benefits of Olympic lifting in the
Master Manual, there are some specific benefits associated with mastering the
Snatch.
Figure 1 The Snatch on the Power Continuum
SPEED while performing the Snatch will definitely improve your

strength, because the bar has a greater distance to travel, you cant lift as
much weight in the Snatch vs. the Clean and Jerk, therefore it lies more
towards the Velocity end of the Power Continuum, helping you become
quicker and faster (as you can see in Figure 1 below)
Integrated Mobility in Your Hips, Shoulders and Thoracic Spine when
you catch the barbell overhead in the deep squat, you develop a high
level of integrated mobility in your hips, shoulders and thoracic spine;
integrated mobility is more difficult to achieve and more advanced than
single joint mobility
Integrated Stability from Your Hips to Your Hands again, catching the
barbell overhead in the Deep Squat requires a high level of coordinated
stability in every muscle from your low back to your hands
Its not all milk and honey though, as the Snatch is a very technical lift and one
that is performed wrong more often than right.
Thats why Ive put this program together so YOU can master the Snatch and
reap all of the benefits of the worlds fastest lift.
snatch overview
The Snatch is often broken down into 4 phases, however, Ive found its easier to
learn and teach it in 6 phases.
Obviously the best way to watch this exercise is to see it in full motion video, but
heres the sequence of pictures showing the various stages (minus the stand):
PHASE 1: The Setup
PHASE 2: First Pull
PHASE 3: The Scoop aka The Dip
PHASE 4: Quadruple Extension
PHASE 5: Pull Under
PHASE 6: Stand
Now, were going to go through an overview of these 6 phases of the Snatch
with explicit detail of what is going on when.
Skim through this section looking for main points, but dont worry about
memorizing everything.
As you work through the Rapid Mastery Training Sequence, youll naturally learn
all of these phases and at the end, youll be pulling them all off in perfect timing.
snatch testing & prerequisites
The Snatch is a complex exercise that requires a high level of mobility and
strength. If youre lacking in any of these areas, you will not be able to execute
the Snatch in good form.
So before proceeding through the Rapid Mastery Training Sequence or

attempting the full Squat Snatch, perform these tests and take the actions
suggested based on your results.
snatch mobility test

The Overhead Squat with a dowel is the test of mobility for the Snatch. Heres
what the movement looks like, with instructions after:
1. Start with a dowel overhead with your wide snatch grip

2. Feet are slightly wider than your hips, toes pointed out
3. Keeping your weight on your heels, back straight, eyes forward, squat
down as deep as you can without losing form and come back up
4. Make sure you maintain the dowel in the slot the entire time
Mobility Test PASS Criteria
Dowel over feet
Thighs to parallel to ground
Feet flat on ground
If pass, move to the

Level 1 Strength Test.
Mobility Test FAIL Criteria

Cant keep dowel over feet (arms/spine bend forward)
Cant get thighs to parallel
Cant keep feet flat on the ground
If fail, perform the following:

The Olympic Lifting Mobility
Warmup a minimum of 4 times
per week (everyday will
speed your progress)
2 complete rounds of the
warmup each time
Retest your mobility at the
end of each warmup.
RMTS #1
Base Strength Program
DO NOT proceed to RMTS #2

until you can pass the Snatch
Mobility Test.
snatch strength test
If you didnt pass the Snatch Mobility Test, you cant perform the Snatch
Strength Test, since its the Overhead Squat again, this time with weight.
Theres no point strengthening bad form! Follow the guidelines given previously
and come back here when you can pass the mobility test.
If you did pass the mobility test, perform the Overhead Squat as outlined below:
Level 1 Overhead Squat with 45 lbs for 3 reps

FAIL Level 1: Proceed to RMTS #2, but do not go further.
PASS Level 1: Proceed through the entire RMTS as outlined.
Level 2 Overhead Squat w/0.6 x Bodyweight for 3 reps

Example: 0.6 x 165 lbs = 100 lbs (rounded up)
If you can perform 3 reps in good form with this weight, youve got the minimum
level of strength necessary to learn the Snatch and begin working with the
Snatch in your own workout or in one of the training programs Ive got available,
after going through the RMTS, of course.
Until you meet this level of strength, you must continue working through the
Olympic Lifting Base Strength program and retest bi-weekly. Dont worry, your
#s will go up quickly!
On the next page Im going to summarize all of the testing guidelines for you in
an easy-to-follow chart.
I primarily train MMA fighters, so Im used to making things as easy as possible

to understand, since getting punched and kicked for a living can take its toll on
the old noggin. :)
BIOMECH
BREAKDOWN
THE SNATCH
phase 1: the snatch setup
Setup wrong and theres no way youll correctly execute the rest of the exercise.
Take your time to make sure youre in the correct position, take a medium
breath in and visualize the movement because once you get going theres no
time to adjust.
BREAKDOWN
BIOMECH
1. Stand with the balls of your feet under the barbell, hip width apart, toes
pointed slightly outwards
2. Your weight will lie slightly towards the balls of your feet
3. Take a hook grip on the barbell
4. Bend down with knees pointed outwards to open hips
5. Shins slightly angled forwards
6. Back straight; lumbar spine arched into extension (lordosis)
7. Chest up, shoulders slightly in front of bar
8. Arms straight, somewhat relaxed
9. Head tall, eyes straight ahead or slightly up
phase 2: first pull
The First Pull is where you initiate movement of the barbell off the floor to when
the bar moves just past your kneecaps.
Movement is primarily at the knees with the angle of the trunk staying relatively
constant.
An important point to note is that theres no rush to explode from this position
lift under control and the explosion happens starting in Phase 3.
BREAKDOWN
BIOMECH
1. Drive through the ground, transferring weight to mid-foot/heels

2. Straighten knees; most of the movement happens at the knees
3. Maintain low back arch throughout; angle of trunk stays constant meaning
you dont straighten up
4. Focus more on maintaining proper positioning vs. pulling with speed/power
5. Phase 3 begins once the barbell passes the knees
phase 3: the dip
I like to call Phase 3 The Dip because its easier to visualize vs. the Scoop.
Its the slight bending and moving of your knees forward (knee flexion) while
initiating hip extension. Its a very subtle movement that can be difficult to see.
This forward movement of your knees engages the stretch shortening cycle (SSC)
of your quads, which creates more power for the subsequent quad muscle
contraction.
1. Once the barbell passes the knees, simultaneously:

Drive the knees forward under the bar, creating slight knee flexion and
ankle flexion (dorsiflexion)
Initiate hip extension by straightening your upper body up tall
2. This is a very quick and subtle motion to take advantage of the SSC before
Phase 4
phase 4: quadruple extension
You mightve heard the term triple extension before, but when thinking about
the Olympic lifts, its more accurate to think in terms of Quadruple Extension
[QE]. Triple Extension refers to extension at the ankles, knees, then hips.
But with the Olympic lifts, the final motion necessary before engaging the arms
is extension of the spine and a brief and powerful shoulder shrug, which is
known as shoulder elevation.
Thus, QE is the process of generating maximum force through extension at the

ankles, knees, hips, and spine and ending with the shoulder shrug, which is why I
BREAKDOWN
like to think of it as Quadruple extension.
NOTE that youre not jumping off the ground like a vertical jump your feet do
leave the ground, but its as a consequence of your hip extension power, not
jumping through the calves.
BIOMECH
1. Extend at the ankles, knees, hips until your body is totally extended and
leaning back slightly
2. End with a shoulder shrug
3. Think of it this way: imagine youre jumping as high as possible and right
before you leave the ground, you shrug your shoulders
phase 5: pull under
After QE, the bar is travelling upwards at its highest velocity and youve probably
lost contact with the floor, which is when you drop under the bar to catch it
overhead.
Youll do this by spreading the feet wider and dropping into a deep squat while
simultaneously continuing to drive the bar upwards, catching the bar exactly
when your arms reach overhead.
BREAKDOWN
BIOMECH
1. At the start of Phase 5, you should be slightly airborne

2. Spread feet out wider than hips
3. Drop under the bar by dropping into a deep squat
4. Pull the bar upwards and rotate your arms to the overhead position
5. When the barbell is at max height, you should be in the deep squat with arms
straight overhead
6. When catching the barbell:
Feet flat and toes turned out
Arms straight
Shoulder blades pinched tight
Back straight with low back arched (lordosis)
Head forward looking straight ahead
7. When youve caught the bar overhead, pull it apart to engage the lats and
triceps, creating greater shoulder stability and elbow lockout
phase 6: stand
If youve done everything properly up to this point and youre using a load you
can handle, this is the easiest part.
You simply keep the bar overhead and stand up. While the bar is overhead, you
can also pull the bar apart to better engage your lats for increased stability.
BREAKDOWN
BIOMECH
1. Stand up driving through your heels

2. Stay tall with chest out, shoulders back and low back arched
If everything went according to plan up until this point, standing up should be

natural and relatively easy!
rapid mastery
training sequence
the snatch
preamble
The Rapid Mastery Training Sequence for the Snatch will take you from a
complete newbie to mastery faster than any other method you could do on your
own, and a heck of a lot cheaper than finding a trainer or coach.
However, before you get started, you must meet the Snatch prerequisites
proceeding through the RMTS without meeting these prerequisites is like going
to war without practicing how to use your weapon youre going to get killed!
Well, maybe its not that dramatic, but youre going to be programming your
body with poor technique since failure of the tests says that your body is
physically incapable of good technique.
Remember practice doesnt make perfect; perfect practice makes perfect, so

be patient and before you know it, youll be a master of the worlds fastest lift.
rmts flowchart
the snatch
Master the Snatch Setup
RMTS #1
Fundamental Drop Power Snatch (Arms Up)
Patterning
Prisoner Squat w/Pause
Overhead Squat
Drop Power Snatch (Arms Down)

RMTS #2
Isolated Hang Snatch Pull
Movement
Snatch Deadlift to Above Knees
Drop Squat Snatch (Arms Down)

RMTS #3
Level 1 Snatch Pull
Integration
Hang Power Snatch
RMTS #4 Hang Squat Snatch

Level 2
Integration Power Snatch
MASTERY
Full Execution
FULL SQUAT SNATCH!
rmts #1 fundamental patterning
fundamental patterning session

Exercise Tool Reps Rest Sets
1) Setup Barbell with Plates OR 5 30 sec 3
Empty Barbell from Blocks
2) Drop Power Snatch Dowel 5 30 sec 5
3) Prisoner Squat Bodyweight 8 30 sec 4

with 5 sec pause
Perform after the Mobility Warmup and before the Base Strength program.
During your rest times, shake your legs out and review the lists of points to focus
on.
Do not move to RMTS #2 until you:
Pass the Snatch Mobility Test AND

Have performed this session at least 4 times
5 reps x 5 sets = 25 reps x 4 sessions = 100 reps total, so this is the bare minimum
I recommend you perform to properly program your neuromuscular system with
the proper movement patterns and timing.
master the snatch setup

Ill say it again setup wrong and youll do the Snatch wrong, guaranteed. Go
through the list of points to memorize each detail of this critical position and
check off each one as youre practicing the setup to make it an unconscious skill
once you get into exercises that require this position.
1. Stand with the balls of your feet under the barbell, hip width apart, toes
pointed slightly outwards (can see your toes under the bar)
2. Your weight will lie slightly towards the balls of your feet
3. Take a hook grip on the barbell
4. Bend down with knees pointed outwards to open hips
5. Shins slightly angled forwards
6. Back straight; lumbar spine arched into extension (lordosis)
7. Chest up, shoulders slightly in front of bar
8. Arms straight, somewhat relaxed
9. Head tall, eyes straight ahead or slightly up
drop power snatch arms up

The Drop Power Snatch focuses on proper foot position and dropping into the
Power position quickly while finding the slot.
1. Start with a dowel at shoulder level, resting in your fingertips with your
elbows high
2. Stand up on your tippy toes, hip width apart; pause for 2 seconds
3. Drop into the Power position, spreading your feet wider and driving the
dowel up into the slot at the same time
prisoner squat w/pause

The Prisoner Squat with Pause will allow you to focus on keeping your back
straight while opening your hips up and memorizing the feel of the Deep Squat
position.
1. Start with your feet slightly wider than your hips, toes pointed out
2. Place your hands behind your head like a prisoner
3. Keeping your weight on your heels and back straight, squat down
4. At the bottom of the squat, adjust your knees if needed to get maximum
depth while keeping your back straight and hold for 5 seconds
rmts #2 isolated movement
isolated movement session

Exercise Tool / Weight Reps Rest Sets
1) Overhead Squat Light Training Barbell 45 5 30 sec 5
lbs/20 kg MAX
2) Drop Power Dowel 5 30 sec 5

Snatch Arms Down
3) Hang Snatch Pull Empty Barbell 65 lbs/30 kg 5 30-60 5
MAX weight sec
4) Snatch Deadlift to Empty Barbell from Blocks 3 60 sec 6

Above Knees: 404 95 lbs/45 kg MAX weight
tempo
on.
Pass the Level 1 Snatch Strength Test AND

overhead squat
Starting with the barbell in the slot allows you to maintain this fixed position
while training the Deep Squat. This is the most difficult position in terms of
mobility and must be mastered before attempting the full Squat Snatch.
1. Start with a dowel on your shoulders with a Snatch grip

2. Feet are slightly wider than your hips, toes pointed out
3. Keeping your weight on your heels, back straight, eyes forward, squat
down as deep as you can without losing form and come back up
4. Make sure you maintain the dowel in the slot the entire time
drop power snatch arms down

This version of the Drop Power Snatch integrates your arms so you can learn
how to minimize horizontal trajectory of the bar, which can cause you to lose
balance when catching the bar overhead.
1. Grab a dowel with a snatch grip and relax your arms

3. Drop into the Power position, spreading your feet wider and rotating the
hang snatch pull

The Hang Snatch Pull isolates QE while eliminating all arm motion. One of the
most common mistakes is pulling with the arms before QE happens. This
improper timing results in less power and limits your ability to move serious
amounts of weight. The Hang Snatch Pull is the best exercise for fixing this issue.
1. Grab a barbell with your Snatch grip and stand up with feet at hip width
2. Hinge at the hips so your shoulders are in front of the barbell, letting the
knees bend slightly
3. Keep your back straight
4. With feet flat but weight more on the balls of your feet, jump into QE
5. DO NOT actively engage your arms they may bend as a result of the
barbell accelerating upwards, but keep them relaxed
6. Catch the barbell and repeat
snatch deadlift to above knees

The Snatch Deadlift to Above Knees is a training exercise designed to teach you
to maintain your low back arch. It is essentially Phase 2: The Dip. Many
weightlifters lose their low back arch during The Dip so this exercise is critical to
master and focus on form. Youll be performing the exercise at a slower tempo
so you can really feel what its like to maintain the low back arch.
1. Assume the Snatch Setup with a barbell with training plates or on blocks
2. Drive through the ground, transferring weight to mid-foot/heels
3. Straighten knees; most of the movement happens at the knees
4. Maintain low back arch throughout; angle of trunk stays relatively
constant or even angles slightly more towards the ground
5. Once the barbell passes your kneecaps, lower back down by bending at
your knees, again keeping angle of trunk constant
6. If using light training plates, release most of the weight of the barbell on
the ground but keep tension OR
7. If using an unloaded barbell, lower to mid-shin height then repeat
rmts #3 level 1 integration
level 1 integration session

1) Drop Squat Light Training Barbell 45 3 30-60 5
Snatch lbs/20 kg MAX sec
2) Snatch Pull Empty Barbell from Blocks 5 60 sec 5

95 lbs/45 kg MAX weight
3) Hang Power Empty Barbell 65 lbs/30 kg 3 60 sec 5

Snatch MAX weight
on.
drop squat snatch

RMTS #3 begins with the Drop Squat Snatch, which is the first time youll be
dropping into the Deep Squat. Youll be doing it from the easiest position, which
will allow you to focus on the depth of your squat and keeping the bar in the
slot. Im a poet, yo! :)
1. Start with a dowel in your hands with your Snatch grip

3. Drop into the Deep Squat, spreading your feet wider and flipping the
4. Do your best to maintain a horizontal trajectory of the bar
snatch pull
The Snatch Pull brings you from Phase #1 to #4 of the full Snatch lift. Now that
youve mastered Phase #2: First Pull and Phase #4: QE, both in RMTS #2, its time
to master Phase #3: The Dip. Your focus should be on this subtle but important
movement when performing the Snatch High Pull.
2. Perform the Snatch Deadlift
3. Once the barbell passes your kneecaps, execute The Dip:
Drive your knees forward under the bar, creating slight knee
flexion and ankle flexion (dorsiflexion), while simultaneously:
4. Finish the movement with QE
5. End with the shoulder shrug remembering to keep your arms relaxed and
out of the movement
6. Return the barbell to the ground, setup, and repeat
hang power snatch

This is the first exercise where youll actually Snatch the barbell overhead.
Starting from the Hang allows you to focus on proper QE and your landing. Going
into the power position allows you to focus on minimizing horizontal trajectory
of the barbell so when you get to the full Squat Snatch you wont be thrown off
balance.
knees bend slightly
5. Immediately after your shoulder shrug, spread your feet out wider with
toes out and drop into the Power position
6. Continue pulling the bar upwards then rotate your wrists under and catch
the barbell in the slot
7. Spread the bar apart with your hands to keep your elbows locked out and
shoulders stable
8. Stand up, bring the feet together, lower the barbell, and repeat
level 1 integration session

1) Hang Squat Light Training Barbell 65 2 30-60 6
Snatch lbs/30 kg MAX sec
2) Power Snatch Empty Barbell from Blocks 3 60 sec 5

95 lbs/45 kg MAX weight
on.
Do not move to the Mastery session until you:
hang squat snatch

Finally youll be dropping into the full Squat Snatch, but to ensure you get this
right, youll be doing it from the Hang, so you dont have to focus on Phases 1
through 3, allowing you to put all of your energy into nailing the Squat.
knees bend slightly
toes out and drop into the Squat
shoulders stable
power snatch
And the last exercise before you become a master of the Snatch, youll be
executing everything except dropping into the Squat, opting instead to drop into
the Power position. This is the final test, allowing you to execute all 6 phases of
the Snatch, while cutting Squat depth off just a little bit so you can identify any
errors in the movement before going for the whole hog.
2. Perform the Snatch Deadlift
3. Once the barbell passes your kneecaps, execute The Dip:
Drive your knees forward under the bar, creating slight knee
flexion and ankle flexion (dorsiflexion), while simultaneously:
4. Execute QE
toes out and drop into the Power position
shoulders stable
mastery
mastery session
Before we get into what this session looks like, let me give you a big virtual pat
on the back and say Congratulations for making it this far!
Once youve completed all 4 sequences, the next step is mastery of the worlds
fastest lift.

1) Full Squat Snatch Empty Barbell from Blocks 3 30 sec 3
Warmup 1 65 lbs/30 kg MAX
2) Full Squat Snatch 65-95 lbs/30-42.5 kg MAX 2 60 sec 3

Warmup 2
3) Full Squat Snatch Up to 0.6 x Bodyweight 2 60 sec 3
Perform this session after the Mobility Warmup and before the Base Strength
program (remove the Snatch assistance exercise from the Base Strength
program).
During your rest times, shake your limbs out and review the lists of points to
focus on. Technique is the key dont worry about going for the max weight, the
first 2 blocks of the Snatch are warmups while the third youre going to push the
weights a bit more and see how close you can come to the Snatch goal.
Perform this session 3 times, then move on to following a full Olympic Lifting
specific program or other program that includes Olympic lift development.
Again congratulations! Not many have the balls to attempt this exercise, let
alone the patience to go through this process of mastery.
(somewhat) final thoughts
By taking your time and putting the reps in with these exercises as outlined,
youll have broken down any bad habits you mightve had from playing with
these lifts in the past, while simultaneously building the proper movements and
timing needed for peak performance.
If youve never tried the Snatch before, following this RMTS before doing a single
rep of the Snatch is the shortest distance to technical mastery.
Because the Snatch is complex, most people are too impatient to spend the time
to learn it and either avoid it completely or do it wrong.
Through patience, consistency and following the RMTS, you can be confident
that youre performing the lift to the best of your ability.
However, many people still wish they had some eyes coaching them.
Finding a qualified coach is an option to some, but not all.
If youd like to learn how you can get me to analyze your lifts and give you
recommendations to correct any errors you might be making, click here.
Otherwise, happy Snatching, and have fun showing off your skills in the gym.
Its been a pleasure putting this together for you and I hope you put it to full use.
Sincerely,
Eric Wong, BSc, CSCS

http://www.EricWongMMA.com

Snatch - Biomech Breakdown and Rapid Mastery Training Sequence, The - Eric Wong

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Published by: Eric Wong Training Systems

DISCLAIMER AND/OR LEGAL NOTICES

The information presented in this work is by no way intended as medical advice or as a

Snatch Specific Benefits ................................................ 5-6

Snatch Overview ............................................................... 7

Snatch Testing & Prerequisites ................................... 8-10

BIOMECH Breakdown ............................................... 11-16

Rapid Mastery Training Sequence ............................ 18-37

(Somewhat) Final Thoughts ............................................ 38

Figure 1 The Snatch on the Power Continuum

SPEED while performing the Snatch will definitely improve your

PHASE 1: The Setup

PHASE 2: First Pull

PHASE 3: The Scoop aka The Dip

PHASE 4: Quadruple Extension

PHASE 5: Pull Under

So before proceeding through the Rapid Mastery Training Sequence or

snatch mobility test

1. Start with a dowel overhead with your wide snatch grip

If pass, move to the

Mobility Test FAIL Criteria

If fail, perform the following:

DO NOT proceed to RMTS #2

Level 1 Overhead Squat with 45 lbs for 3 reps

PASS Level 1: Proceed through the entire RMTS as outlined.

Level 2 Overhead Squat w/0.6 x Bodyweight for 3 reps

I primarily train MMA fighters, so Im used to making things as easy as possible

1. Drive through the ground, transferring weight to mid-foot/heels

1. Once the barbell passes the knees, simultaneously:

Thus, QE is the process of generating maximum force through extension at the

like to think of it as Quadruple extension.

1. At the start of Phase 5, you should be slightly airborne

1. Stand up driving through your heels

If everything went according to plan up until this point, standing up should be

Remember practice doesnt make perfect; perfect practice makes perfect, so

Drop Power Snatch (Arms Down)

Drop Squat Snatch (Arms Down)

RMTS #4 Hang Squat Snatch

fundamental patterning session

2) Drop Power Snatch Dowel 5 30 sec 5

3) Prisoner Squat Bodyweight 8 30 sec 4

Do not move to RMTS #2 until you:

Pass the Snatch Mobility Test AND

master the snatch setup

drop power snatch arms up

prisoner squat w/pause

isolated movement session

2) Drop Power Dowel 5 30 sec 5

4) Snatch Deadlift to Empty Barbell from Blocks 3 60 sec 6

Do not move to RMTS #3 until you:

Pass the Level 1 Snatch Strength Test AND

1. Start with a dowel on your shoulders with a Snatch grip

drop power snatch arms down

1. Grab a dowel with a snatch grip and relax your arms

hang snatch pull

snatch deadlift to above knees

level 1 integration session

2) Snatch Pull Empty Barbell from Blocks 5 60 sec 5

3) Hang Power Empty Barbell 65 lbs/30 kg 3 60 sec 5

Do not move to RMTS #4 until you:

Have performed this session at least 4 times

drop squat snatch

1. Start with a dowel in your hands with your Snatch grip