Elite PT and Sports Performance Exercise of the Week – The Whip Snatch
I wrote this article for my SportsRehabExpert.com site a few weeks back, and figured it would be good to share here as well just to give you an idea of some of the more advanced strength and power methods we use here at Elite Physical Therapy and Sports Performance.
I picked up this exercise from strength coach Paul Longo at Couple 1) Deadlift is first and foremost. As you’ll see in the video, a great hip hinge is a requirement so the athlete must be technically sound in the deadlift.
2) Swings are a favorite of mine and I really just see them as deadlifts for speed and 3) Hard Style Overhead Presses are also important, not just for upper body strength, but also for that ability to learn how to stabilize the entire body while driving a weight overhead. It’s one thing to press a weight, and an entirely different thing to catch a weight overhead. I want to know my athletes are rock sold with their arms overhead.
Now on to the Whip Snatch:
Teaching Tips:
1) I don’t get real technical with measuring for grip on the bar for this lift. Have the athlete get their hands at just the right width that the bar sits at the level of their hip crease.
2) Push the hips back with the bar as far as possible. I will have them just do reps of this hip hinge initially.
3) Jump and shrug!
4) Catch overhead.
I find that if we have the The whip snatch is a great power move and one that falls in line with many of the other lifts we talk about here on the site. Definitely one to give a try!