Snatches & Handstands

Aside from being strong as hell, one of the things I emphasize is attention to optimal positioning when weightlifting to develop maximal power during the exercise. I think too many people try to speed through the movements before they understand proper positioning and what is required of their body to harness and develop peak power. Just as what Coach Sommer teaches with the importance of FSP's to develop basic strength before the implementation of dynamic strength in gymnastics, the same is true with weightlifting. You must get strong in the proper positions first, with basic strength exercises performed relatively slowly such as deadlifts and squats, if you expect to have any success with explosive training. I know deadlifts and squats are not static exercises, but performed very heavy and controlled, they are as close to static as you're going to get. You could also do an actual pause to enhance your strength in a specific position, such as a snatch segment deadlift, where you would pause for a moment in any position that you feel a weakness, which will strengthen your position with training. In this example you would put your body in an optimal pulling position with your hips low and your chest high, pull the bar an inch off the floor and pause, pull to about knee height and pause, pull to low thigh, then high thigh, then stand. Video=

http://www.catalystathletics.com/exerci ... ciseID=329

Also, simply warming up with the bar trying to really emphasize proper bar position in relation to your body while moving slowly, pausing in certain positions if you want to, and gradually adding velocity, weight and intensity as you increase awareness proper mechanics. But do not add velocity to movements that are being performed incorrectly. Practice holding the proper positions first, then moving dynamically and efficiently from one position to the next will be more natural as you gain strength and spatial awareness with the bar in your hand. So, what I am saying for people trying to develop a stronger snatch, or other weightlifting skill, enhance your strength in specific positions relevant to the chosen exercise, then adding dynamic movement over time will ensure success. I believe this is very similar to Coach's training philosophy for gymnastic strength training and a great combination of elements in your training. 

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FSP's for the snatch
- snatch deadlift hold 1 inch off floor
- at knee
- mid thigh
- full extension
- snatch grip overhead hold while standing
- snatch grip overhead hold while squatting

I am not saying you should hold these positions for 5x60s, but establishing strong positions will increase your lifting success. 

In my opinion, handstands are one of the best non barbell exercise you can do to help improve your strength and performance. While my technique is far from perfect, it is starting to come along, and I am beginning to find my balance. This is good news, because the training wheels are coming off and I do not need to use the wall as a crutch to have a balanced position, now I can focus on opening myself up and getting a better posture in the strongest position. For now I am still a bit arched and my shoulders are not fully open. I use the wall as a stretch to help get more comfortable opening up. 

The following video is one of the best I have seen regarding developing a strong handstand, and thus, a stronger overhead position.