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Made this topic awhile ago on the powerlifting board before there was an olympic lifting board.
Basically, if one such as myself knew how to do both with correct form, what would one use each for?
For instance, one person said clean and jerk is more power and snatch is more explosiveness. I don't know if that's true or not
Or what muscles do they work that are different?
And people also said snatches can be dangerous to your shoulders, but most said yes, if you do them incorrectly
Any lift can be dangerous if done incorrectly. If done correctly, the quick lifts are exceptional for strengthening the shoulders, and variations of the power snatch are some of the best exercises around for strengthening the often undertrained external rotators.
As to what you would use them for, I have no idea. To get better at them, to increase power, explosiveness, etc. To strength the majority of the muscles of the body. Done correctly, the full compliment of the classic lifts and assistance work can do just about anything.
The Jerk generates the most power, followed by the snatch, then the clean.
The snatch has been coined the worlds fastest life and the clean & jerk the worlds strength test.
For the snatch it takes less than a second to get the bar overheard.
Overall, they work the same muscles, just minor variances.
i Messed up my shoulders pretty bad when I first started snatching. Luckily it was only the bar, but I threw it up too far back and didnt drop the bar, I overrotated by rotator cuffs or soemthing. Overall my shoulders seem fine from regular snatching, im more concerned about my wrists
Bumpage
What more are your looking for?
Overall strength, speed, agility, fitness. I'm just curious to what the benefits of each are
[QUOTE=Epilerik;77410593]Overall strength, speed, agility, fitness. I'm just curious to what the benefits of each are[/QUOTE]
Is doing both an option?
I think the snatch is the best way to train all in one. If you are also doing squats, then you don't really need C&J for general athletic training. Though I think you would have the best results training like a weightlifter.
Yes, I can do both. I'm just curious is all.
Another question. Where to implement them in my schedule? Should I do less sets or reps?
Day 1, 3:
Squats 5x5
Incline Bench 5x5
BB Row 5x5
Day 2, 4:
Deadlift 8x3
Dip 3x8
Pull-up 3x8
Day 5: (No particular order for these, and not necessarily all of these. Just do light sets for these. This is more of a rest day. I'll do anywhere between 5-10 of these)
Neck exercises
Hanging Leg Raises
Crunches
Twisting Crunches
Tricep Rope Pulldowns
Seated/standing calf raises
Front part of the calf raises
Serratus Crunch
External Rotator Cuff exercises
Lateral Delt raise
Rear delt raise
Preacher curl
Farmers walk
Shrug
Wrist Curls
Wrist twists
Planks
I was thinking of adding to the beginning of each day:
Day 1: Snatch
Day 2: Clean and Jerk
Day 3: Jump Squat
Day 4: Push Press
I was thinking of adding to the beginning of each day:
Day 1: Snatch
Day 2: Clean and Jerk
Day 3: Jump Squat
Day 4: Push Press
My workout goes like this.
Monday-Snatch
Tuesday-Front Squat and Powerclean
Wednesday-Overhead Press
Thursday-Cardio
Friday- eat eat eat sleep sleep sleep
Saturday-Pull or event training
Sunday- eat eat eat sleep sleep sleep
This compliments all the lifts together allowing for almost constant progress if you occasionally deload.