4 EXERCISES TO BUILD A STRONGER TURNOVER

by Jake Sterny

HAVE YOU DEVELOPED A HABIT OF MISSING YOUR SNATCHES OUR FRONT? IT CAN BE A FRUSTRATING PROBLEM ESPECIALLY IF YOU HAVE BEEN WORKING NIGHT AND DAY AND ARE STILL UNABLE TO COMPLETE THE LIFT. SO, LET’S SAY FOR THE SAKE OF THIS ARTICLE THAT YOU’VE HAD YOUR PULL TORN APART BY A REPUTABLE COACH (BECAUSE EVERYONE NEEDS A COACH) AND THERE’S NOTHING WRONG THERE. WHAT CAN YOU LOOK AT NEXT? HOW ABOUT TURNOVER?

WHAT IS TURNOVER?
TURNOVER IS A TERM USED TO DESCRIBE THE ACTION OF WHEN AN ATHLETE IS COMPLETING THE PROCESS OF THE THIRD PULL AND IS ATTEMPTING TO ACTIVELY PULL THEMSELVES UNDER THE BAR. ONE WAY COACHES AND ATHLETES VIEW THIS MOVEMENT OR HOW THE BARBELL TRAVELS IS TO THINK OF THE ATHLETE ACTIVELY TURNING THE BAR OVER (*AS OPPOSED TO THE PULL, DROP AND PRAY METHOD) TO GET THE BAR INTO AN OVERHEAD POSITION. LACKING AN ACTIVE TURNOVER (BARRING THE REST OF OUR PULL IS MOSTLY TECHNICALLY CORRECT) CAN BE ONE OF THE ASPECTS RESPONSIBLE FOR SNATCHES BEING LEFT OUT FRONT.

HOW DO WE BUILD A STRONGER TURNOVER?
JUST AS WITH ANY ASPECT OF THE SNATCH AND CLEAN AND JERK, TURNOVER IS ANOTHER AREA OF THE LIFTS THAT CAN BE IMPROVED THROUGH TECHNICAL WORK. THE FOLLOWING ARE 4 DIFFERENT EXERCISES THAT CAN HELP IMPROVE THE TURNOVER OF THE SNATCH:

  • HANG SNATCH HIGH PULL

A SIMPLE PIECE OF SNATCH WORK THAT CAN BE USED TO CORRECT THE PATH OF THE ELBOWS AFTER WE FINISH THE SECOND PULL AND BEGIN TO PULL UNDER THE BAR. DURING THIS PHASE OF THE LIFT, TO KEEP THE BAR AS CLOSE TO THE BODY AS POSSIBLE  A VERTICAL PATH TO THE ELBOWS IS ENCOURAGED. ANOTHER WAY TO THINK OF THIS IS PULLING THE ELBOWS HIGH AND WIDE, OR TOWARDS THE CEILING AS WE PULL OUR BODIES DOWN. ACTIVELY PULLING THE BODY UNDER THE BAR WITH THE ELBOWS POINTING BACKWARDS OR TOWARDS THE WALL BEHIND US CAN LEAD TO SPACE CREATED BETWEEN THE BAR AND THE BODY(CREATING MORE WORK FOR US TO DO TO GET THE BAR BACK AND OVERHEAD). 

TO COMPLETE THIS EXERCISE;

  1. DEADLIFT THE BARBELL TO THE HIP WITH SNATCH GRIP.
  2. LOWER THE BAR TO TWO INCHES ABOVE THE KNEE.
  3. BEGIN THE MOVEMENT BY USING THE SHOULDERS TO PULL THE BAR BACK TO POWER POSITION(OR POS. 1), FINISH TALL, DRIVING AS HARD AS POSSIBLE WITH THE LEGS(FULLY EXTENDING THE KNEES AND HIPS).
  4. 4.COMPLETE THE MOVEMENT BY CONTINUING THE MOMENTUM OF THE BAR UPWARD PULLING VERTICALLY WITH THE ELBOWS HIGH AND WIDE, TO THE MIDDLE OF YOUR RIB CAGE.
  5. LOWER THE BAR TO THE HIP AND REPEAT.

SETS AND REPS
-TYPICALLY 4 SETS OF 3 TO 5 REPS.

 

  • MUSCLE SNATCHES

MUSCLE SNATCHES ARE TYPICALLY USED AS A BUILDING BLOCK FOR THE SNATCH WHEN TEACHING THE MOVEMENT TO AN ATHLETE FOR THE FIRST TIME. IN ADDITION TO BEING A VALUABLE TOOL FOR GETTING AN ATHLETE TO FINISH WITH THEIR LEGS PROPERLY IN THE MOVEMENT, MUSCLE SNATCHES ARE ALSO USED TO ENSURE MOVEMENT OF THE ARMS IN THE TURNOVER PORTION OF THE LIFT. THERE ARE A FEW DIFFERENT VARIATIONS AND THIS MOVEMENT CAN BE COMPLETED FROM A NUMBER OF POSITIONS BUT FOR THIS ARTICLE WE’LL USE THE VARIATION STARTING FROM THE FLOOR.

TO COMPLETE THIS EXERCISE;

  1. LIFT THE BAR FROM THE FLOOR TO POWER POSITION AS IF YOU ARE PERFORMING A FULL SNATCH.
  2. ONCE THE BAR REACHES POWER POSITION(OR POS.1) FINISH AS TALL AS YOU CAN WITH THE LEGS (FULLY EXTENDING THE KNEES AND HIPS).
  3. KEEPING THE LEGS EXTENDED, CONTINUE THE MOMENTUM OF BAR UPWARD BY ACTIVELY PULLING HIGH AND WIDE WITH THE ELBOWS.
  4. KEEPING THE ELBOWS OVER THE BAR AS LONG AS POSSIBLE, COMPLETE THE TURNOVER ONCE THE BAR REACHES SHOULDER HEIGHT BY PULLING WITH THE FIST TO TURN THE BAR OVERHEAD.

SETS AND REPS 

-TYPICALLY 4 TO 5 SETS OF 3 REPS

 

  • NO HOOK, NO FOOT SNATCHES

A MORE ADVANCED MOVEMENT, NO HOOK, NO FOOT(NHNF) SNATCHES ARE USED TO BUILD TURNOVER MUCH LIKE THE PREVIOUSLY MENTIONED LIFTS BUT ARE MORE GEARED TOWARD BUILDING SPEED IN THE TURNOVER AS OPPOSED TO JUST BAR PATH AND STRENGTH. PERFORMING SNATCHES WITHOUT A HOOKGRIP HELPS BUILD SPEED IN TURNOVER BECAUSE WITH A TRADITIONAL GRIP(THUMB OVER FINGERS)THE BAR HAS A GREATER TENDENCY TO TORQUE ITSELF OUT OF YOUR HANDS. THIS FORCES YOU TO PULL CORRECTLY AND FASTER WITH YOUR FISTS TO ENSURE THE BAR GETS OVERHEAD. PERFORMING THESE WITH NO FOOT MOVEMENT(MEANING NO HEEL LIFT OR FORWARD,BACKWARD/LATERAL MOVEMENT)TEACHES A LONGER LEG DRIVE IN THE SECOND PULL.

TO COMPLETE THIS EXERCISE;

  1. SET YOUR FEET IN YOUR CATCH POSITION(SHOULD BE WIDER THAN YOUR START POSITION).
    *A SIMPLE WAY TO FIND THIS IS TO STAND BEHIND THE BAR AND PRETEND TO PERFORM A POWER SNATCH(YOUR FEET SHOULD NATURALLY MOVE WHERE THEY NEED TO BE).
  2. KEEPING YOUR FEET FIXED AND HANDS WITHOUT A HOOK GRIP COMPLETE A FULL SNATCH PULLING NORMALLY.
    *IF AT ANY POINT DURING THE MOVEMENT YOUR FEET MOVE, PAY ATTENTION TO WHERE THEY MOVED AND IF IT IS WIDER(BARING YOU’RE NOT TURNING INTO A STARFISH) KEEP THEM IN THIS POSITION.

SETS AND REPS

-4 TO 5 SETS OF 3 REPS.

 

  • BANDED LAT PULLDOWNS

HAVING STRONG LATISSIMUS DORSI (LATS) MUSCLES ARE KEY FOR A STRONGER TURNOVER. THIS MUSCLE ORIGINATES FROM THE POSTERIOR CREST OF THE ILLIUM, SACRUM, LUMBAR VERTEBRAE L1-L5, THORACIC VERTEBRAE T7-T12, YOUR LOWER 3RD AND 4TH RIBS AND INSERTS ON THE HUMERUS AND INTERTUBERCULAR GROOVE OF YOUR UPPER ARM. BEING THE WIDEST MUSCLE OF THE BODY IT IS CHARGED WITH INWARD ROTATION OF THE HUMERUS, ADDUCTION OF THE HUMERUS AND RETROVERSION OF THE SHOULDER. THE LATS ARE OFTEN IGNORED BUT ARE ONE OF THE KEY MUSCLES USED DURING YOUR PULL TO SET YOU UP FOR A BETTER TURNOVER. REMEMBER EARLIER WE MENTIONED THAT KEEPING THE BAR CLOSE IS KEY TO ENSURE THAT WE AREN’T EXPENDING MORE ENERGY THAN NEEDED TO GET THE BAR BACK AND OVERHEAD. STRENGTHENING THESE MUSCLES HELPS KEEP THE BAR CLOSE OFF OF THE FLOOR SETTING US UP FOR BETTER ELBOW POSITIONING AT THE FINISH OF THE SECOND PULL.

TO COMPLETE THIS EXERCISE;

  1. SET A LIGHT BAND ON A PULL UP BAR OR FIXED POINT ABOVE HEAD HEIGHT.
  2. RAISE ARMS TO SLIGHTLY ABOVE SHOULDER HEIGHT.
  3. KEEPING ARMS STRAIGHT, STEP BACK TO CREATE TENSION ON THE BAND.
  4. BEND YOUR KNEES, SHOVE YOUR HIPS BACK WHILE KEEPING ARMS STRAIGHT AND LOWER THE BAND TO THE TOPS OF YOUR KNEE CAPS.

SETS AND REPS;

-3 TO 4 SETS OF 15-20 REPS

 

  • BANDED TURNOVER DRILL

STRENGTHENING THE MUSCLES OF SHOULDER ESPECIALLY THE EXTERNAL ROTATORS AND REAR DELTOID IS IMPORTANT FOR BUILDING A STRONGER TURNOVER AND INJURY PREVENTION. THE SIMPLEST OF THE EXERCISES LISTED HERE YET ONE OF THE MOST EFFECTIVE IS THE BANDED TURNOVER DRILL.

TO COMPLETE THIS EXERCISE;

  1. PLACE A LIGHT BAND UNDER YOUR RIGHT FOOT(FOR EXAMPLE).
  2. GRAB THE BAND WITH THE SAME SIDE HAND AND PULL YOUR ELBOW HIGH AND WIDE.
  3. ONCE YOUR ELBOW HAS REACHED SHOULDER HEIGHT,KEEPING YOUR UPPER ARM HEIGHT FIXED, USE YOUR FIST TO TURN YOUR HAND OVER(POSITION SIMILAR TO GOAL POST).
  4. PRESS YOUR HAND OVERHEAD, REACHING FULL EXTENSION.
  5. LOWER ARM TO THE HEIGHT IN STEP 3 (MAINTAINING ELBOW HEIGHT) AND TURN FIST OVER.
    *KEEP THE ELBOW HERE AND REPEAT.

SETS AND REPS;

-4 TO 5 SETS OF 5-10 REPS/SIDE

 

IF YOU ARE CONTINUOUSLY MISSING SNATCHES OUT FRONT, YET ARE PULLING CORRECTLY FROM THE FLOOR, AN AREA WHERE YOU CAN LOOK FOR CORRECTION WOULD BE IN YOUR TURNOVER. TURNOVER IS A WAY TO VIEW THE ACTIVE PULLING OF YOUR BODY UNDER THE BAR THAT SHOULD OCCUR AT THE BEGINNING OF THE THIRD PULL. USING THE EXERCISES ABOVE SHOULD HELP CORRECT ANY ISSUES YOU ARE HAVING WITH YOUR TURNOVER, RANGING FROM ELBOW POSITION AND EVEN THE SPEED/STRENGTH OF THE MOVEMENT. TRY A FEW AND SEE IF YOUR SNATCH IMPROVES.