National level weightlifter and Doctor of Physical Therapy, Reena Tenorio, demonstrates and describes the Snatch Grip RDL from Blocks... This exercise is used to increase strength of the posterior chain while staying over the bar in the lift. This may also teach the athlete how to keep active lats from the floor to the top of a pull. The elevation will allow for more depth without the bar hitting the floor. · From an elevated surface (blocks, plates), using a snatch grip, start from the top. · Shoulders down and back, chest upright, arms straight, knees slightly bent, back and core tight while maintaining lumbar curve. · Push the hips back, hinge at the pelvis and slowly bring the bar down towards the floor. To return to standing, engage the glutes, back and hamstrings by driving through the heels. Activate the lats as you pass the knees to keep the bar close to the body. · If executed correctly, the athlete should feel this in the glutes, hamstrings, lats and lightly in low back. This can be used 2-3x/week after full lifts, as accessory strength work. Keep the weight between 50-70% of max snatch. Sets of 3-5 (depending on load) is sufficient. Avoid: · Locking knees out or bending too much: Keep a soft bend · Pulling with the arms: Arms should stay straight, yet relaxed throughout the movement · Letting the bar get far from the body: Active lats will keep the bar path close · Losing core and back tightness: If unable to maintain stable core, decrease the weight. Body should remain rigid through the movement. Variations: · Straps: To focus on the movement; or to add more weight to the bar (decrease sets/reps) · No hook grip: To emphasize grip strength Learn more in the FREE Juggernaut Weightlifting Manual...bit.ly/1s34HZG
Posted on: Thu, 21 Aug 2014 00:00:01 +0000