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).