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 Central Michigan University about 8 years ago (and now at Notre Dame). This was one of his favorites since it was so simple to teach and really hard to do incorrectly. I’ve used this exercise over the years with my more advanced athletes, and they’ve really like it so thought I would share.
Couple prerequisites here:
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 power. The athlete must demonstrate a perfect hip hinge, good power as they drive the hips into extension, and also must be able to stop the kettlebell on a dime and throw it back down. The last point here just shows me that the athlete has the ability to coordinate and stabilize through the entire body in an instant. This is important to me now that they will be going overhead with a bar.
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:
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 start position correct and we’ve worked through the progressions, the rest of the lift usually falls in place. The only other cue I find I need at times is ‘elbows to the ceiling’ after the jump shrug to keep the bar close to the body.
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!