Classify DB Snatch

[danzik17]

How would you classify a DB Snatch? I've been cleared to start lifting again after my shoulder surgery, and my PT highly recommended integrated this (and similar) motions into whatever I design. Obviously, starting very light - just did it with 10lbs the other night and 5lbs the workout prior.

Anyway, I'm setting up a traditional push/pull/push kind of workout and don't really know where to place the snatch. Lower pull I'd assume, but wanted opinions.

 

[SFW]

heh heh heh, snatch

 

[DOMS]

I'd think it would be a pull, since that's where you have to generate most of the force.

 

[fufu]

What in your shoulder did you get surgery on?

Since you are using the snatch as a sort of light weight rehab exercise, I figure you could put it any where you want, because it wont be that taxing.

However, to be ideal, I would do them first thing, after a warm up, on whatever day you choose to put it. From an injury prevention standpoint you wouldn't want to fatigue the shoulder and the adjacent muscles before doing snatches.

From a training efficiency standpoint, I would do them first anyway because you want to move fast, and if you fatigue yourself with strength training before hand you won't move fast, and therefore you won't get the desired training stimulus from the snatch.

If you were doing heavy snatches I would suggest putting them on lower pull, although I think it would be pretty easy to put them on an upper pull as well. It depends how your program is spread out.

 

[VolcomX311]

Apart from the momentum generated from your triple extension and hip extension, the snatch is primarily a traps and delts exercise, as far as muscles are concerned. I'd add it into a back or shoulders day.

 

[danzik17]

What in your shoulder did you get surgery on?

Left shoulder - the labrum was torn and the cartilage under it was missing a large piece. At the moment I now have better ROM in my left shoulder than I have since I can remember, but very little strength at the moment (relative to where I was).

Right now I'm using it as a kind of rehab exercise, but I intend to continue doing them past that as I think they're a good exercise.

 

[gtbmed]

Depends on how you do them...