We Don't do Snatches and You Shouldn't Either

"Hey, why don't we do full snatches at GPP?"

We have a hard time figuring out why we should do them. Full snatches are dangerous, man. Like, there really isn't a more dangerous move. There might be moves that are arguably as dangerous. But none more. Our theory with programming lifts for you at GPP is that the benefits of performing a lift ought to be higher than the risks - by a LONG shot. While there are certainly benefits of performing full snatches, we can duplicate these benefits by performing other movements (single arm snatches, cleans and jerks, etc.). Ones which are MUCH safer.  

Look, ANY time you take a weighted bar above your head you put yourself in danger. There is always a remote chance that bar (in an accident) could come down on top of you. So, while it's up there you'd be smart to limit your risk of having that bar fall down onto the top of your head, neck, or back (or foot - see below) in the first place.

Think about it. If a 50lb bar fell on top of your head, neck or back from arms fully extended above your head you'd be lucky to get away with just a couple of bruises, or maybe a few stitches. A 50lb bar falling from just 18 inches above your head has the very REAL capability of exposing you to brain and spinal cord trauma - yes, even death. This is not even to mention the incredible exposure to injury incurred by the connective tissues of the knees, hips, low back and shoulders of the person performing full snatches due to incredible torsional joint forces experienced during the lift! This risk of injury compounds exponentially with heavier weights. So does the likelihood of having an accident in the first place.

Couple of examples of some wrecks we'd like to avoid at GPP (cont'd below): 

As mentioned before (it bears repeating), our theory with programming lifts for you at GPP is that the benefits of performing a lift ought to be FAR higher than, if not completely outweigh, the risks. Full snatches do not fit this bill. In fact the rewards of snatching with a bar seem to be mostly related to being able to perform more/better/heavier snatches.  And little else. 

There is a REASON the snatch is one of the only TWO Olympic weightlifting events. A Full snatch is a VERY complicated and advanced lifting technique. Becoming proficient with it takes years of extremely dedicated practice and specialized coaching. Those who've taken the time and effort to master it become masters themselves. While we believe this is a noteworthy thing, we also believe it is very limited in it's scope of benefit and range of usefulness.

We don't value being masters of the obscure when it comes to health and fitness. As minimalists, we prefer a little more bang for our buck.

We also prefer to program lifts that don't encourage form slop. In their hurry to see progress physically, many people will skip learning the fundamentals of proper movement. This is always a mistake. It causes poor results and usually injury.  Sometimes catastrophic injury. Since full snatches are extremely complex and require months and years of specialized training it's not uncommon to see people performing crap workouts (video below) seeking benefit outside of fundamentals.  NSFW. The audio (though entertaining as hell) is profane. If you turn the audio down it becomes SFW and less offensive.  (cont'd below)

Going OH can be accomplished in many different ways (press, push press, jerk). The benefits of going overhead are many.  Especially since many of the functional activities of daily living occur above eye level. If you are going to do stuff above eye level, it is our opinion these things should be done in as safe and stable a manner as possible. Generating massive and explosive upward momentum on a bar while literally throwing yourself underneath it, and catching it in a position few of us can manage UNWEIGHTED, as with a full snatch, can be dangerous (if not properly learned and coached) and has very little value outside of snatching itself that cannot be attained elsewhere.

The Back Shot

The back shot has become a GPP trademark.  Deservedly so.  There is no other shot so telling of someone's complete fitness.  

If someone has great legs, it is a fine accomplishment, but is really says nothing of the rest of their fitness.  We've seen a lot of folks come through our doors with amazing lower body fitness, but were lacking in upper body strength and endurance.  

If someone has terrific shoulders, arms and abs it is surely noteworthy.  Often, worthy of praise.  But, just as often - it is not.  Thing is, shoulders, arms and abs are usually the FOCUS of one's fitness ambitions.  Generally, they are the only things fit on the exercisers body.  Some folks will strengthen the "show" muscles and pay little or no attention to fully functional fitness.  There is no health in this.  It is not a worthy pursuit.  

However, this is almost never true of the back.  NEVER.  If one has a truly, well-developed back and has put in the work to become lean enough to display it as such, you can bet the fitness they have developed throughout the rest of their body is fully and COMPLETELY functional.  

Having a well-developed back is a truly unique display of amazing GPP!  You can also bet that if you see a well-developed back, you will also see great legs, perfect arms, terrific shoulders and amazing abs to go along with it! 

Thoughts on Carbs ...

Look, carbs aren't all bad.  Despite what we've heard from the low-carb industry and certain "academics," carbs are mostly beneficial. 

Yes, in general, we eat too many of them.  Yes, in general, we eat the wrong types of them.  But the flip-side of that coin is, if we aren't eating carbs, we aren't getting the nutrients we need to (among other things):

• Fuel our body during intense activity (GPP).
• Provide our body with vital nutrients (vitamins and minerals).
• Provide our body with fiber it needs for Optimal Health.

All of these aren't just important.  They are CRITICAL to our health.  Let's not go over-looking the importance of carbs in exchange for the nutritional fad du jour. 

What kind of carbs should we be eating?  

Mostly natural ones.

We suggest eating carbs which are still in their most wild & natural states.  If it still looks the same as it did when it came out of the ground (bush, vine, tree, etc.) - eat it.  It is probably good for you.  Especially if it comes from your region.  Especially if it was grown without modern synthetic pesticides and chemical fertilizers.  Especially if it wasn't processed using irradiation, industrial solvents, or chemical food additives.  Especially if you eat it during the time of year it became ripe.  Especially if you need to do very little processing (cooking) to make it edible.  Get what we mean?  

How do we know if something is a carb?  Simple, if it is a food we can eat, and it isn't a protein, fat or alcohol - it's probably a carb.  

I heard we shouldn't eat bananas, potatoes, tomatoes, cashews, (etc.) ...

 C'mon.  Really?  

We are criminalizing bananas, potatoes and other natural foods now?  In a world where people are downing (by the ton) highly processed sugars, cheese burgers and other delights which don't remotely resemble natural food, low-carb "food experts" choose to criminalize these? 

That's mostly stupid. 

If a low-carb "food expert" were to peer into my kitchen on Super Bowl Sunday, bet they'd jump at the thought of feeding me a banana.   

There can be no doubt that we should place limits on certain foods.  All things in moderation.  What is more important is how a food is grown & prepared.  Remember "natural."  When a food is prepared in a way where it doesn't resemble - well, FOOD - it loses most of it's beneficial nutrients. 

The professional low-carb foodies of the world can argue all they want about the academics of eating, and preparing natural foods.  We will leave them to it.  They can grandstand and peacock all they want.  The preparation and consumption of natural foods (as we describe above) is not America's problem.  It has more to do with the fact that we aren't eating natural foods - at all, for the most part.       

Eat your carbohydrates.  They are good for you.  They are critical to your health and the health of your family. 

As you do, prepare to forge ahead through the shouts of the low-carb industry and of certain academics.  They'll keep hollering about how eating carbs is terrible for us for another couple of years, or so.  Then, the fad will be over.  We'll all have another thing (according to them) to worry about.