The One Armed Snatch

This month’s specialty exercise, the one armed snatch, is an excellent example of a functional,multi-muscle group exercise (i.e. an exercise which duplicates normal human movement).This exercise is performed with an appropriately weighted dumbbell, one arm at a time. As with all complex exercises it is important to learn and practice the technique with lower resistances.

To begin, the exerciser stands tall with feet shoulder width apart holding a dumbbell at their side.	The exerciser then drops, with hips back and torso bent forward at waist approximately 45 degrees.

 The weight should be taken down to the floor or as close to it as possible without breaking form keeping the weight between the feet. The weight is then pulled up the centre line, close to the body, as high as possible with the elbow away from the torso.

Once the weight is at shoulder height the exerciser should drop under the weight, the catch, (see front view and side view) which is a similar movement to the initial drop of this exercise and extends the arm overhead.		The movement is completed with the exerciser returning to the upright position with the weight overhead.

Common mistakes made with this exercise are: failure to get hips back to initiate the pull, pulling the weight in front of the body instead of keeping the weight close to the body as one pulls, pressing the weight overhead instead of snatching the weight up and dropping underneath it, and not getting the hips back on the catch (i.e. moving the knees forward instead of the hips back)

Four-Way Torso Exercise with Swiss Ball

This exercise series is an excellent way to challenge the core musculature which is essential to the maintenance of a healthy posture and effective human movement.

As the name implies this series involves four separate exercises. Each exercise is performed with the individual’s feet on a Swiss Ball (stability ball) from a plank or modified plank position.

1.  From a push-up (face down) position with feet on the Swiss Ball and hands on floor bring knees to chest and back while refraining from allowing the hips to sag throughout movement.	2.  From a push-up (face down) position with right hip down and right ankle on the Swiss Ball and hands on the floor bring knees to chest and back while refraining from allowing the hips to sag throughout movement.
3.  As in exercise #2 but with left hip down and left ankle on Swiss Ball.	4. From a prone face up position with heels on Swiss Ball and shoulders on floor bring heels up to buttocks and back while refraining from allowing the hips to sag throughout movement.
The degree of difficulty can be adjusted by placing the Ball closer to the hips (easier) or closer to the feet (difficult). In  exercise #4 by spreading arms away from body stability is improved (easier) and by keeping arms crossed on chest stability is decreased (difficult).

Jim's Gym Exercise of the Month for February 2012

For this month’s exercise I have chosen the Squat. The Squat is one of the most common exercises used in strength and conditioning programs and yet, it is widely misunderstood, even vilified.  To correct common misconceptions, the Squat, or variations of the Squat, are a healthy option for just about everyone; young and old, large and small, fit and unfit, and healthy and unhealthy.

The Squat exercises promote improvements in strength, power, mobility, and balance. Far from being hard on one’s knees, hips or back squatting exercises play a pivotal role in maintaining lower body health and overall physical performance. Keep in mind that well over half of the world’s population regularly squats rather than sits and, not surprisingly, they suffer much less from the afflictions of back, hip and knee breakdowns so common in Western Europe and North America where we spend an ever increasing amount of time in a seated position.

To begin it is recommended that the uninitiated seek the guidance of a personal trainer or a trained staff member. Body position and technique are critical to the successful integration of the Squat into one’s training regimen. To learn the exercise I suggest starting with a body weight squat.

• Stand tall with feet approximately hip width apart and pointed straight ahead or slightly toed out.
• Engage core musculature (make abdominal wall firm).
• Keeping the head up, push hips back, bending forward at the waist while keeping the back flat.
• Exhaling, drop the hips down to the point where the thighs are parallel with the ground with both feet flat on the floor and the knees not advancing much ahead of the toes.
• Return to the starting position exhaling as you rise pushing through your heels to the standing position and prepare to repeat.

As with all exercises, begin slowly with low resistance and progress gradually as your fitness and personal comfort levels dictate.

Please do not hesitate to approach a staff member if you require information or assistance.