Tried snatching with a hook grip for the first time yesterday and I was really surprised at the results.
Firstly I took the advice to tape my thumbs with athletic tape and the result was that the hook didn't feel uncomfortable at all. It did feel awkward at first since I wasn't used to gripping a bar (or anything for that matter) like that but I soon got over it.
I was amazed when I was able to power snatch for a double what I usually squat snatched for singles with a normal grip.
Conclusion: start hooking on your snatches, it doesn't hurt and it really helps.
Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
How long would you suggest doing phase 2 after you are comfortable with the lifts? Is this a routine that will go on indefinitely if I begin Olympic Lifting? If not should I begin training the actual C&J and Snatch themselves at some point after I become very comfortable with phase 2? Thank you.
This is pretty straight forward, but here are a couple things to keep in mind. Start with your stance shoulder width and you toes pointed out slightly. Your knees must be able to move out to the side (follow your toes) this necessary for your hips to rotate correctly. If you keep your toes and knees pointed forward, you will not be able to squat all the way down. Try to think of sitting between your heels. You want to work on finding the most comfortable and deep position. This will involve changing your stance width, and changing the angle of your feet, until you are comfortable sitting in the squat position. You should look up a little, keep your back straight or arched, and I like to hold my arms out for counter balance. Feel free to adjust your stance between reps if needed, and also pause at the bottom to get comfortable with it.
Take a wide grip on the bar, look forward, arch your back, and pull your shoulder blades in a little. The first part of the movement will be the hips pushing back, your legs straightening, and your back angle remaining constant. Once the bar has passed your knees, push your hips forward, while straightening your torso. Remember your knees should be getting out of the way of the bar. Don't move the bar ahead of you to clear the knees. Start with a slow tempo, and gradually increase the speed of the second pull.
Take the bar out of the racks like you would with a back squat. Move your hands into the snatch grip position. (This will be a spacing that allows the bar to be held 5-8 inches (12-20cm) over your head.) Now push the bar over your head and squat down. It may be helpful to pause in the bottom position to build stability. The goal, over time, is to push very little with the legs, and to drop under the bar faster. Ideally you want to only use a toe raise to push the bar slightly, and drop all the way to the bottom to catch it.
Use the same procedure as the snatch deadlift except use a narrow grip. Use a grip that will allow you to hold the bar at your shoulders, with your hands outside of your shoulders.
Push the bar over your head using the clean grip. Take a long step out, and kneel down until your back knee is almost on the floor. Pause for a second and return to the start. Now repeat with your other leg. While you are at it, try to figure out which leg is more stable in the forward position. (In the video you will note that I am much more stable with the left foot forward.) This will be the leg you will put forward in the jerk. Follow a moderate tempo with these, and keep the back tight.
Take the bar out of the rack with it resting on the front of your shoulders. Your hands should be under the bar, in the clean position. Use the stance you established in the body weight squat exercise. Arch your back, look up slightly, and squat down. Keep your elbows up, so that they do not touch your knees. Go as low as you can and pause for a second before standing up.
Flexibility will generally be an issue, especially in the ankles and wrists. Hamstrings and hip flexors are often a problem too. If you cannot get into the proper positions, then you should stretch before your workout. You may have heard that stretching before a workout will reduce your strength. This is not an issue because the goal is to learn proper movement patterns. Stretching afterwards and on off days will also be helpful.
I recommend 3 sets of 10 for each. This will allow for a good amount of practice. If you want to do lower reps, just make sure you do a total of 30 for each exercise. Follow this routine 3 days a week for 3 weeks. Start out using just the bar. Only increase the weight when you can perform an exercise correctly.