Simply strong
Level 4 Valued Member
Ive recently been training little other than snatches and rollouts and simply want to recommend it!
I’ve been gradually increasing snatches EMOM for 10-20 min then increasing the reps per minute once I achieve 20 min and repeating the cycle. Then rollouts for 5x5 with 60-90s rest. There is no programmed progression for rollouts other than active tension and technique improvements.
I like this for several reasons...
- Simple!
- Grip and Abs!
- Snatches use a lighter bell than swings which means less financial cost to home gyms.
- If I squeeze my lats and keep my elbows off lock I’ve found it increases the activation in my triceps and chest as well as lats.
- Rollouts can be made almost impossibly difficult without ever needing additional equipment.
- A pause in the lock out position (in the snatch) increases time under tension for the traps, shoulders and obliques.
I’ve been gradually increasing snatches EMOM for 10-20 min then increasing the reps per minute once I achieve 20 min and repeating the cycle. Then rollouts for 5x5 with 60-90s rest. There is no programmed progression for rollouts other than active tension and technique improvements.
I like this for several reasons...
- Simple!
- Grip and Abs!
- Snatches use a lighter bell than swings which means less financial cost to home gyms.
- If I squeeze my lats and keep my elbows off lock I’ve found it increases the activation in my triceps and chest as well as lats.
- Rollouts can be made almost impossibly difficult without ever needing additional equipment.
- A pause in the lock out position (in the snatch) increases time under tension for the traps, shoulders and obliques.
