抓舉 Snatch
舉重爆發力 Lift Power 需要經驗 Experience needed
研究排名 Research Rankings
舉重爆發力 Lift Power
#3
增肌 Hypertrophy
跨各水平選手豎脊肌活化均高於抓拉，後鏈與軀幹刺激明顯，但僅急性EMG證據。 Elicits greater erector spinae activation than the snatch pull across all skill levels, stimulating the posterior chain and trunk; acute EMG evidence only.
借力風險 Compensation Risk
moderate moderate
寬握下肩部與腕部受力借力 Shoulder/wrist compensation with the wide grip
新手建議 Beginner Tips
先以輕負荷建立過頭穩定 Build overhead stability with light loads first