Силовий ривок штанги на відміну від класичного ривка штанги виконується без глибокого підсіду під штангу, внаслідок чого в роботу більше включаються м'язи верхнього плечового пояса. Вправа технічно простіша ніж класичний ривок штанги тому добре підійде для новачків на перших етапах тренувань.
Пояснення
How to do Power Snatch:
- Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart.
- Squat down and grip bar with very wide overhand grip.
- Position shoulders over bar with back arched tightly.
- Arms are straight with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees.
- As bar reaches knees, back stays arched and maintains same angle to floor as in starting position.
- When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible.
- When bar passes upper thighs, allow it to contact thighs.
- Jump upward extending body.
- Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible.
- Aggressively pull body under bar.
- Catch bar at arm's length before knees bend lower than 90°.
- As soon as barbell is caught on locked out arms in partial squat position, stand up with barbell over head immediately so thighs ride no lower than parallel to floor.
- Bend knees slightly and lower barbell to mid-thigh position.
- Slowly lower bar with taut lower back and trunk close to vertical.
- The advanced athlete may unload (drop) bar from completed position.
- This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed.
- Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).