31 рывковое упражнение с гантелями (англ)

19. DB standing simultaneous two hands From Hip High Pull Snatch

much the same exercise as # 22, the difference being that, instead of doing the full bend-over and then the overhead high pull snatch movement, the start from the hip will be continued into a high pull snatch, and one does not bend over. The first phase of the From Hip High Pull Snatch technically is similar to the uprigh row continued into snatching of the bar overhead. Remember to keep the ellbow up as long as possible; accelerate the motion; turn the elbows upwards. It is incorrect to rotate the ellbows suddenly downward when at shoulder level, so as to execute a pressing movement overhead. The correct return motion should be done, similar to the regular high pull snatch.

20.DB standing one-hand From Hip High Pull Snatch

this is similar to exercise #19, the difference being that instead of two handed movement, the athlete will execute the same motion with one hand. The free DB hand should rest next to the trunk.

21. DB standing alternate From Hip High Pull Snatch

 this is technically like the others high pull snatch exercises, the difference being that the ams are used alternateky. It is very important exercise for swimmers, long distance runners, and generall for endurance athletes.

  

22.DB standing simultaneous two hands high pul snatch

 

Hold DB in pronated hands at hip level. Bend over with head down, back extended, arms straight, knees slightly bent, and flatfooted, with the center of gravity shifted back from fhe balls of the feet toward the heels. Bring the dumbbells to the feet joint, instead to the toes, and hold the dumbbels as close as possible to the body. Rase the DB in an upright row position, andj without a stop, but with continued acceleration, rase the DB over your head, and at the same time rise up on toes. For competitive Weighttfting we need not rise up on toes. After reaching tie highest pulling position, do not let the ellbows turn down to execute an overhead press, but keep the ellbows up with the help of acceleration and turn the wrist overhead, locking elbows overhead. During the lift, the DB should be kept as close as possible to the body. After the overhead phase, lower the DB with the same technique in reverse order of execution.

 

 

23. DB standing simultaneous two hands high pull snatch with bounce up

the exercise is similar to exercise # 22, the difference being that the acceleration of the "high pull snatching" overhead movement is transferred into a vertical bounce. The overhead snatching movement must be executed upward with tight abdominal muscles, and without the arms moving backward in a ballistic manner.

24. DB standing one-hand high pull snatch

25. DB standing alternate high pull snatch

26. DB standing one hand (R+L) cross high pull snatch

27. DB standing simultaneous two hands squat under high pull snatch

28. DB standing one-hand (L, R) squat under high pull snatch

29. DB standing alternate hand squat under high pull snatch

Keep arms straight next to the trunk, DB in hand in front of fhe thighs. Simultaneously with a slowly squatting motion, pull one arm overhead. Arm movement is similar to that during an overhead high pull snatch. The deep squat should be reached at the same time as arm extension overhead. The feet remain shoulder width throughout the exercise. After recovering from the squat, let the hands meet at hip level. In this momentum the alternative arm will execute the overhead snatch movement in connection with a squat. This exercise can also be done with simultaneous two-hand overhead squatting under a high pull snatch.

30. DB standing simultaneous two hands from platform power snatch
Start with DB in front of feet, bent knees, straight back, head looking down, and neck in a straight line with the back. Stop in this high hip starting position. Concomitantly raise the shoulders, extend the knees, then in the highest vertical body posture drive on flat feet with a brisk shrug of the trapezius muscles and thrust the body under DB, with locked ellbows, and reposition the feet in a quarter squat or higher position. This exercise is like the one-hand power snatch, although these times there are DB in both hands.

 

31. DB standing simultaneous two hands from hang below the knees power snatch

32. DB standing simultaneous two hands from hang above the knees power snatch

33. DB standing one-hand simultaneous from platform power snatch

The DB free hand is next to the trunk or bent at the waist. Bend over with an arched back, with the DB close to the shin. The head is in a straght line with the neck and back. The DB may be snatched from platform or a very deep hang position.

34. DB standing one-hand simultaneous from hang below the knees power snatch

35. DB standing one-hand simultaneous from hang above the knees power snatch

36. DB simultaneous two-hands standing from hang below the knees split snatch

37. DB simultaneous two-hands standing from hang above the knees split snatch

38. DB standing from platform and hang below the knees combined simultaneous two-hands split snatch

39. DB standing from platform and hang above the knees combined simultaneous two-hands split snatch

40. DB one-hand simultaneous standing from platform split snatch

41. DB standing simultaneous two hands from platform squat snatch
It is same like the DB two-hands power snatch, just thrusting the body under the DB all the way down into a deep squat.

42. DB standing from hang below the knees simultaneous two hands squat snatch

43. DB standing from hang above the knees simultaneous two hands squat snatch

44. DB standing from platform and hang below the knees combined simultaneous two hands squat snatch

45. DB standing from platform and hang above the knees combined simultaneous two hands squat snatch

46. DB standing from platform one-hand simultaneous squat snatch

like the DB one-hand power snatch, just pressing the body under the DB all the way down into a squat position.

47. DB standing one-hand simultaneous from hang below the knees squat snatch

48. DB standing one-hand simultaneous from hang above the knees squat snatch

49. DB standing from platform and hang below the knees combined one-hand simultaneous squat snatch

50. DB standing from platform and hang above the knees combined one-hand simultaneous squat snatch