This is a great training session for powerlifting. It is three exercises all based around the snatch. You will need a 5 ft piece of PVC pipe or a broomstick to perform this workout. The actual intensity of the workout varies with the athlete, but the idea here is to work on form and flexibility throughout the entire lift. This is a great exercise to work with all ages and abilities, and teaches proper lifting mechanics, as well as trains the body to perform through greater range of motion with increased balance. The snatch is a fantastic lift for the power and flexibility of the hips, and well as the strength and flexibility of the shoulders. Enjoy!
Perform the following with a light PVC pipe, then progress with a 45lb bar.
20 Snatch Balance (with deep overhead squat)
20 Clean and Jerk (Deep Catch)
20 Snatch (Deep Catch)