The Power Snatch has become a popular exercise amongst athletes and ambitiously training people.
The Power Snatch is difficult to learn and master, but once you have mastered the Power Snatch form, the potential to become strong and powerful by including the Power Snatch into your training is tremendous.
However, the question stands out ‘How often should I do Power Snatches?’
This article discusses
- How often should I do Power Snatches
- Important considerations to determine how often to train Power Snatch
- A practical example of how often athletes Power Snatch
How often to train Power Snatch?
There is no one size fits all answer to the question ‘How often should I do Power Snatches?’, much rather a series of considerations that will lead you to the right answer.
Let me explain.
In order to determine the right training frequency, you need to start to determine your goal first.
What do you want to get out of the training? Do you want to become stronger? Do you want to become faster and more powerful? Do you want to endure longer in your sport? Do you want to gain muscle mass and size?
I have outlined the process of starting with setting the right goals in the articles
- The Ultimate Guide to Strength Training for Beginners
- 8 Simple Steps To Figure Out How Often Should Strength Training Occur
If you want to know, how many strength training sessions you need to do depending on your goal, I have written an outline in the article
How often should I do Power Snatches – Important considerations how often to train Power Snatches
Now that you have figured out your training goal and the right training frequency how often to train Power Snatches, you are all good to go, right?
Unfortunately, some strength exercises require some special considerations. The Power Snatch is one of these strength exercises.
The Power Snatch offers a lot of benefits because you are catching and stabilizing the weight over your head, which targets shoulder integrity and stability, vertical stability and as well as strengthening the posterior side.
However, with these benefits also come some disadvantages.
In the entire chain of movement, the shoulder is also the weakest link. Which means you need to have a certain level of upper body strength to do the Power Snatch. Also, check out T-Nation’s article Mastering the Snatch emphasizing that 50% of the entire Snatch happens above your shoulders.
In addition to that, the shoulder joint is one of the most moveable joints in the human body, but also one of the most vulnerable joints.
Taking the last two points into consideration I am always careful with the total volume of Power Snatches. Also, check out Breaking Muscles article Snatch By Numbers: Why You’re Snatching Too Much And Too Often highlighting that Olympic Weightlifters are very careful with the total Snatch volume in their training.
So, what does that mean?
What is the answer to the question ‘How often should I do Power Snatches?’
Let me outline, what I do and my thought process behind it.
How often should I do Power Snatches – A practical example
I explained before, that it is important to start with a goal.
When I use the Power Snatch in training my athletes, my goal is to make them more powerful for their sport and also to teach and train a powerful triple extension (extension of hip, knees, and ankles).
The goal of our strength training is to improve sports performance, we are not Olympic Weightlifters, where the goal is to improve the Olympic Lift in itself.
My athletes compete in the cycling disciplines B.M.X. and Track Cycling and therefore the goal is to use the Power Snatch as one tool to improve the performance on the bike
The Power Snatch, therefore, is not the goal in itself, it’s a mean to an end.
There are different strength exercises to teach and train the triple extension, such as the Power Clean and Clean Pulls and Snatch Pulls. Also, check out Bar Bend’s article Power Snatch – Exercise Guide and Benefits about programming the Power Snatch and Catalystathletic’s extensive exercise library around the Snatch
Consequently, I do program the Power Snatch in one or maximum two sessions a week and use another variation to training the triple extension in the other strength training sessions.
A sample 2-day strength training program could look like this
Goal: Triple Extension Pattern
Goal: Squat Pattern
A sample 3-day strength training program could look like this
Goal: Triple Extension Pattern
Goal: Squat Pattern
|Bulgarian Split Squat|
I have also added a second exercise to demonstrate, how I apply the same thought process, as I use the second exercise to train the squat pattern and the exercise selection then changes from strength training session to strength training session.
Concluding How often should I do Power Snatches
How often you do the Power Snatch primarily depends on your training goal.
The Power Snatch is one of the best strength exercises to improve strength and power, however, the movement also has a few drawbacks, that need to be considered carefully in the training planning.
As I have outlined, in our case, where our main goal is to improve sports performance we use the Power Snatch as a means to an end and also use a variety of different strength exercises that fulfill the same training goal.
More Power Snatch information
or the Power Snatch video library