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The Benefits of Performing the Split Alternating Foot Snatch

Hedrick, Allen MA, CSCS, FNSCA

Strength & Conditioning Journal: June 2014 - Volume 36 - Issue 3 - p 26–32
doi: 10.1519/SSC.0000000000000049
Article

ABSTRACT: ALTHOUGH THE CLEAN IS THE MOST COMMONLY PERFORMED WEIGHTLIFTING MOVEMENT IN STRENGTH AND CONDITIONING (S&C) PROGRAMS, THERE ARE ALSO ADVANTAGES OF PERFORMING THE SNATCH AND ITS VARIATIONS WHEN TRAINING TO IMPROVE ATHLETIC PERFORMANCE. ONE VARIATION OF THE SNATCH IS THE SPLIT ALTERNATING FOOT SNATCH (SAFS). IN THE SAFS, THE ATHLETE SPLITS THE FEET TO LOWER THEMSELVES UNDER THE BAR RATHER THAN USING THE SQUAT TECHNIQUE. FOR MOST ATHLETES, THIS SPLIT ALTERNATING FOOT TECHNIQUE OFFERS A MORE SPORT-SPECIFIC POSITION THAN DOES THE MORE TRADITIONAL SQUAT POSITION. AS A RESULT, THERE ARE BENEFITS TO INCLUDING THIS MOVEMENT IN THE TRAINING PROGRAM OF ATHLETES.

Athletic Department, Colorado State University-Pueblo, Pueblo West, Colorado

Conflicts of Interest and Source of Funding: The author reports no conflicts of interest and no source of funding.

Allen Hedrick is the Head Strength and Conditioning Coach at Colorado State University-Pueblo.

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© 2014 by the National Strength & Conditioning Association