Welcome to the next edition of the Fitchicks Insider VIP Newsletter.
The Fitchicks are into the first week of their new program. There are some old favourites such as the chin ups and dead lifts mixed with some new exercises such as box jumps and the “Snatch”. The Snatch is a complicated lift to perfect so the girls will need to practice without weight until they can perform the move correctly and safely.
The start of each new program generally means a backing off in weights on most exercises and concentrating on perfecting technique. Once correct technique is mastered, targets are set and the weights will start to increase.
This new Fitchick program will be challenging and rewarding. Just put in the work and you will gain the results. Easy!
Let the fun begin!
The Hang Snatch
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Muscles used in the Hang Snatch – Glutes, hamstrings, quads, calves, traps and shoulders
1. Feet are hip width apart and the grip on the bar is wide. To determine the width of the grip the bar should sit in the hip crease. The lifter should be able to lift each knee to 90 degrees before hitting the bar. If this is the case the grip is the right width.
2. Starting position is standing upright, chest out. Tip at the hips as if doing a dead lift, pushing the hips back, the bar lowers down towards the knee. Shoulders are over the bar and the chin is tucked in.
3. From this position explosively lift the bar straight up the body by shrugging trapezius upward and bringing the elbows high then tucking them under the bar as you push up to the over head position. At the same time jump the feet out to hip width apart.
4. The end position is in standing with the bar overhead just behind the ears.
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Don’t let the bar drift away from your body
Keep the bar close to your body and ensure it moves up not out when performing the explosive lift.
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Roz goes for Gold Box Jump
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You can’t live without it!
Dave Lambert
Oxygen Health & Fitness
02 4233 2963
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