Active drop phase in snatch | BONDARENKO SNATCH | | Weightlifting & CrossFit

The exercise was invented for my based on deep understanding of weightlifting biomechanics. It allows to master active drop phase. Active drop means that we’re not just dropping under the weight, but we accelerate the drop phase by pushing yourself under the bar with our arms during the «groundless» phase (after the jump and before the landing). Traditionally the following exercised were used to practice these aspect: high pulls, Chinese high pulls, muscle snatches/cleans. Among these exercise the Chinese pull reflect the biomechanic pattern of the active drop better the rest of the abovmentioned. However even this one does not mimic the active drop in competition lift 100% accurately. The problem of those exercises is that they lack groundless phase, as your feet always remains on the floor. Moreover the body position at the moment of arms’ engagement is not similar to the position in real drop. The exercise that I invented addresses these flaws and eliminate them. The most importa