150 Pound ONE ARM POWER SNATCH ACHIEVED!!

http://youtu.be/jT4zXIpvSns

A week ago I achieved one of my big short term targets- a 150 pound one arm snatch, performed in power style (no dipping under the bar) ripped right off the floor, no 1st or second pull, just ripped right off the floor.

For those of you unfamiliar with olympic lifting, typically in a (two arm) snatch you dip under the weight to reduce the distance the bar has to travel, and you don't rip the weight right off the floor- you begin like a deadlift and pick up speed as the bar crosses your knees. This allows you to overcome the inertia of the bar, and develop force over more time, which help you develop greater force. In addition the muscles can pull harder and faster from the knee high position.

Similarly in a one arm snatch (when it used to be a competition lift), you pull in 2-3 stages and dip under the weight by squatting underneath it. In the variation I have shown in this video I eliminate both, which is the way the great Arthur Saxon used to perform this. So I decided I wanted to get good at one arm lifts, and thought that this is probably the most basic one.

The first time I tried a one arm power snatch, I managed a 110 pounds comfortably. I decided to train for 150 pounds and in about 3 months have achieved my target. The reason I chose this weight is because Arthur Saxon's record in the lift was 200 pounds at a weight of 200 pounds stripped. So I figured a bodyweight one arm snatch is truly phenomenal, and I managed to snatch 110lbs at 175 pounds with relative comfort. As I am generally strong overall and specifically strong in odd lifts (you know tire flips, sandbag lifts, kettlebells- I find I am quite natural at this stuff), I figured 110 for my bodyweight is probably an above average performance. So I figured 150 pounds would be elite, 160 pounds unbelievable and 175 Saxon. So I set a short term target for 150 pounds, and a long term target of 175 pounds.

The first 2 weeks, all I did was practice the snatch at 90 pounds. I tried to figure out the differences between the ordinary snatch and this variation. I noted that most of the drive for the snatch comes from the lower back, glutes and to a much lesser degree, the hamstrings. The position is simply such that you cannot utilize the muscles of the thighs much. In addition the muscles of the side need to be very strong to drive the weight and complete the lockout. I found I was failing at the snatch, only after my sides had tired. The weight would go up fine, but I would fail to lock it out. Also the spinal muscles need to be very strong to prevent the posture from getting bent, something which happens in the snatch as well, but happens in a more unique way in the one arm snatch.

In addition you need incredibly strong traps to pull the weight, and explosive triceps and deltoids to lock the weight out. Shoulder strength and stability are particularly critical.

I came up with the following list of assistance exercises-
1. The 1 arm suitcase deadlift-
This was one of the main power builders. It builds lockout power and the explosiveness from the bottom.
2. 1 arm Arnold Press- Standing
Basically a dumbell overhead press, where only one arm is used at a time and is performed standing. The key point is that the dumbell is neutral in the bottom position and facing forwards at the top i.e it rotates. This rotation is critical for the one arm snatch. Also, lower the dumbell only till the plates touch your shoulders, not any lower.
3. One arm dumbell/Kettlebell Swings
This builds power and explosiveness in the spine and the glutes, in a very similar way as the one arm barbell snatch. Swing up till chest height.
4. One arm Barbell Deadlift- Weight in the front and parallel to the line joining the feet
This teaches you how to start from a dead start. Try to pull as fast as possible and to keep the barbell parallel to the feet.

In addition to this, people who have thoracic mobility issues must  perform regular shoulder stretching and external rotator work, in addition to a lot of rows to the upper chest.

I never found my wrist weak at any point, but I have always trained my grip very seriously. If your wrists are weak you will not be able to stabilize the long barbell at all. If this is you, when you perform any one of the two one handed deadlifts, at the top tilt your wrist one direction, such that one side of the bar is going to crash into the ground. Immediately twist your wrist back to get the barbell back into position. Repeat on the other side. Do not go beyond 8 reps in all.

I basically exercised for the one arm snatch twice a week. On Wednesdays I performed the assistance exercises. I would perform 2 warm up sets of 3 reps of each movement, then move on to perform 3 sets of 3 reps. I would add a rep every week and when I hit 5's I increased the weight by 5-10 pounds (depending on the movement) and go back to 3 reps. I also performed 6 practice reps with an 80 pound barbell after the assistance exercises, to hone my technique.

On Sundays I practiced the One arm Snatch itself. I would do 2 sets of 3 for warm up, and than perform singles with 100 pounds (initially) and 3 months later with 140 pounds. I would do anywhere from 14 to 20 singles a workout, per arm. I would sometimes wave the load, for ex- 90lb 1 rep (on each arm), 100lb 1 rep, 110 lb 1 rep, 100 lb 1 rep, 110lb 1 rep, 90lb 1 rep, 100lb 1 rep, 90lb 1 rep, 110lb 1 rep, 110lb 1 rep, 100lb 1 rep, 90lb 1 rep, 100lb 1 rep, 110lb 1 rep. This was actually my 5th one arm snatch workout.

My 14th (and last) workout was
100lb X 3
120lb X 3
130lb X 1
130lb X 1
130lb X 1
140lb X 1
140lb X 1
150lb X 1 (the attempt that has been filmed in the video)
130lb X 1
130lb X 1
140lb X 1
140lb X 1
140lb X 1
140lb X 1
130lb X 1
140lb X 1
140lb X 1

So what have I gained from this all?

First of all, my double handed snatch has increased from 185lbs to 205lbs (Comfortable) with almost no practice of the lift itself. In my opinion I think this is because the one arm snatch uses a lot of different muscles and as such has a very different emphasis. The chain of muscles involved in the one arm snatch are generally the weak links in most people's snatching ability, so improvement here leads to an improvement in snatching ability in general. If you are a lifter who has stagnated in the two arm snatch, you may find this to be helpful.

Secondly, it has dramatically improved my upper body and torso explosiveness.

Thirdly, my sides and my spine have never felt stronger.

Fourthly my core stability and my stability as such have improved dramatically. Including one arm explosive barbell lifts can do real wonders for your stability. If you have a real stability issue, mastering this lift may increase your strength overall by an incredible amount.

Fifth my deltoids and general shoulder stability and strength have improved by leaps and bounds.

Sixth, my traps are much stronger.

Seventh, I suppose other people would find great grip and wrist benefits.

And lastly, it looks awesome. It is a real test of overall strength.

Finally I would like to say that I do not consider the one arm snatch (unlike deadlifts or military presses) o be a vital exercise, despite the importance it was given at the turn of the century, but if and only if you already have a great base of strength in the basics, and you are looking for a way to blast your upper body and torso explosiveness and power, or you are just plain bored, the one arm snatch is a worthwhile challenge.