Benefits of snatching/cleaning for non-Olifters?

[Aldwyn]

So i started doing snatches lately (about a month), and find them fun to do. Ridiculously small weights, did 135lbs for a double yesterday, but that's considering that my techique is so much fail. What i do would probably be considered a power snatch, because i catch it very high, can't drop fast enough. I do it split style too, because i find it easier than to time a squat.

The question is, what benefits can one reap from snatching (obviously except for Olympic weightlifting itself), from the athletic point of view (i wrestle)? Am i just better of doing power cleans? Btw i've heard many opinions on cleans too, ranging from them being the best tool for power/explosiveness development to being no good as a developing tool, but rather a way to show explosive strength that's already there.

What i'm doing (once a week on the light squat day, before squats themselves) is snatching up to my maximum (doubles/triples), and when i feel the next weight i'll fail to snatch, i switch to power cleans, do that up to maximum (the same), and go on adding weight and doing power shrugs. So f.e. yesterday i snatched 95, 105, 115, 125, 135, then power cleaned 145, 155, 165, 175, then did some power shrugs with 225.

[CF Training Valley]

athletically, these lifts are the best to do out of any other barbell exercise you can do. the development of not only the nervous system but the skeletal system is unmatched by the normal bodybuilding style strength training. As a wrestler you need to not only be strong in the legs, hips, back, and shoulders, you must have coordination, power, speed, agility, and balance. Weightlifting will not only develope these aspects for you they will increase your flexibility and mobility. So, YES, the snatch and clean AND jerk are great to develope you as an athlete. Do them and do them frequently and heavy, when done properly you will get stronger and faster and be a better athlete! good luck bud

[Aldwyn]

Originally Posted by CF Training Valley

athletically, these lifts are the best to do out of any other barbell exercise you can do. the development of not only the nervous system but the skeletal system is unmatched by the normal bodybuilding style strength training.

Well, i'm not doing bodybuilding style really =). I mostly do squats and presses, some pull-ups and rows thrown in.

As a wrestler you need to not only be strong in the legs, hips, back, and shoulders, you must have coordination, power, speed, agility, and balance. Weightlifting will not only develope these aspects for you they will increase your flexibility and mobility. So, YES, the snatch and clean AND jerk are great to develope you as an athlete.

Yep, that's what i was thinking =). I'm on the fence about the jerk though. I do lots of pressing (bench, push, overhead) as it is, and finding a spot for the jerk would be difficult. How much of an upper body strength movement it is actually? As opposed to lower body.

Do them and do them frequently and heavy, when done properly you will get stronger and faster and be a better athlete! good luck bud

Thanks =).


Btw how important is the optimal technique for non-lifters? I've no access to o-lifting coaching, and videos can only get you so far... I guess while i could lift more in the full versions of the lifts with proper technique, but since i'm interested in the training effect, power versions are just as good if i'm progressing/pushing myself?

[Ljcdad]

Originally Posted by Aldwyn

Well, i'm not doing bodybuilding style really =). I mostly do squats and presses, some pull-ups and rows thrown in.

Yep, that's what i was thinking =). I'm on the fence about the jerk though. I do lots of pressing (bench, push, overhead) as it is, and finding a spot for the jerk would be difficult. How much of an upper body strength movement it is actually? As opposed to lower body.

Btw how important is the optimal technique for non-lifters? I've no access to o-lifting coaching, and videos can only get you so far... I guess while i could lift more in the full versions of the lifts with proper technique, but since i'm interested in the training effect, power versions are just as good if i'm progressing/pushing myself?

You got it up there, why not jerk it?

My feeling is that lifting for strength and overall athletic doesn't require you to do the squat versions of the lifts and if your lacking good coaching i would stay away from it. Try to get your hang and power movements as technically sound as possible while progressing. The 2nd pull and opening your hip is what your really looking to push, the numbers don't end up being that important as your teaching your body to do seriously complex movements under stimulus which increases your athleticism whether you hit your max in the power or not.

[Aldwyn]

Originally Posted by Ljcdad

You got it up there, why not jerk it?

True, but how to accomodate it in the training and recovery plan. F.e. if i press 3xWeek already, do i jerk on these same days, or do i need a 4th day, or do i press just 2xWeek, or both (and jerk 2xWeek)? I've never tried serious jerking in my life, so i don't quite know how much of a pressing/upper body movement it is.

So for example if i do bench twice a week and jerk twice a week, i have to drop overhead/push-pressing?

My feeling is that lifting for strength and overall athletic doesn't require you to do the squat versions of the lifts and if your lacking good coaching i would stay away from it. Try to get your hang and power movements as technically sound as possible while progressing. The 2nd pull and opening your hip is what your really looking to push, the numbers don't end up being that important as your teaching your body to do seriously complex movements under stimulus which increases your athleticism whether you hit your max in the power or not.

My thoughts/hopes exactly =).