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  1. #1
    With my 89 vision Epilerik's Avatar
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    Snatches vs. Clean and Jerk

    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
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  2. #2
    Banned Arlecchino's Avatar
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    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.
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  3. #3
    Banned Ibanez's Avatar
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    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.
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  4. #4
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    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
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  5. #5
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    Bumpage
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    What more are your looking for?
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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    Overall strength, speed, agility, fitness. I'm just curious to what the benefits of each are
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    Originally Posted by Epilerik View Post
    Overall strength, speed, agility, fitness. I'm just curious to what the benefits of each are
    Is doing both an option?
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  9. #9
    Olympic Lifter raffiki's Avatar
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    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.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  10. #10
    With my 89 vision Epilerik's Avatar
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    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
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  11. #11
    With my 89 vision Epilerik's Avatar
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    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
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  12. #12
    With my 89 vision Epilerik's Avatar
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    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
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  13. #13
    The Mighty Devourer matthewluke60's Avatar
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    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.
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