Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett & Glen Cordoza

Author:Kelly Starrett & Glen Cordoza [Starrett, Kelly & Cordoza, Glen]
Language: eng
Format: epub, mobi
Tags: Health & Fitness, Exercise
ISBN: 9781936608584
Google: WZEhnwEACAAJ
Amazon: 1936608588
Publisher: Victory Belt Publishing
Published: 2013-04-23T10:00:00+00:00

1. If you’re using a barbell, assume your snatch grip and take the bar out of the rack just as you would when performing a back squat.

2. Here you do several things at once. With your torso upright and spine neutral, sit your hamstrings back and sink your hips between your feet. At the same time, apply just enough upward force to the bar so that it stays in the exact same position. To help with this step, imagine pressing yourself underneath the bar, as if it were an unmovable object.

3. Keeping the bar in the same position, press yourself down 427

into the bottom position. Your elbows should lockout overhead as your hips drop below knee level. The key is to maintain torque in your hips and shoulders by shoving your knees out, pulling your shoulder blades back, and positioning your armpits forward.

4. Overhead squat the weight into the standing position.

Heaving Snatch Balance

The heaving snatch balance is similar to the pressing snatch balance, in that you drop underneath the bar into an overhead squat without changing your stance (foot position). But instead of pressing yourself underneath the bar from a dead-start, you add a dip and a drive, the exact same technique used when performing a push-press or push-jerk. The idea is this: Harness the energy from your hips to bump the weight off of your back, and then drop underneath the bar into a full squat with your arms locked out. Your focus here is speed, unlike the pressing snatch balance, which you perform slowly.

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