1 What are their benefits outside of olympic-lifting?
2 Anybody here do snatches regularly?
3 Can someone post pics or a vid of a snatch being properly performed?
1. It's a very good excersise if you're interested in developing the vertical leap, speed and general explosiveness. So I always recommend athletes from other sports to implement this particular excersise into their training protocol.
It's also great in that it tends to make athletes more flexible. This may be due to that the Snatch requires flexibility, thus getting athletes to stretch more, but nevertheless, there is more flexibility seen in Snatch athletes.
As far as strength/bodybuilding goes: It will help you develop the traps and a the back, the shoulders as well. Also, it will definitely make you stronger in the deadlift, and also in the squat, although the C&J will probably be more responsible for the gains you make there. Your hamstrings will get some work, as well as the calves. Just an all around excellent excersise.
Just one piece of advice though: Focus on the form during the first 3-4 months. Don't bother with what weight you are using. If you'll have to use the barbell only for the first few weeks, and then stick with 80-90 lbs for another month or so, then so be it. You will be happy you were patient with it later on. Because only with a really good technique will you be able to really load the barbell.
I suggest you add this excersise, and train with light weights. Once the form is good, load the bar and start remove other excersises from your training protocol.
2. Yes. It's one of the few complimentary excersises I use for my powerlifting protocol. I also use the C&J and front squat using C&J style grip.
3.
Also, here is a very good link,
http://tomgorman.moonfruit.com/snatchYIP
Zack
