Form check on Snatch pulls

[Craig Snyder]

If you would be so kind, here are 2 vids of snatch pulls that I took from todays workout. I am really working on getting this part right and hopefully the rest of the lift will fall into place. But I have noticed problems here in the past, such as hips to high and a weak scoop that I hope I have fixed.

This first video is one of my warm up sets at 95#
http://www.youtube.com/watch?v=Oh-PAniJzZg

This second video is 110% of max snatch at 145#
http://www.youtube.com/watch?v=iN5UFTB2DcY

Thanks in advance for any advice.
Craig

[Greg Everett]

Not bad. Here's what needs fixing -

1. your weight shifts forward on your feet as the bar moves up your shins - you have a good start posiiton, b ut then you raise your hips faster than your shoulders and allow that to shift your weight to your toes. Stay back and keep your chest up.

2. Tied in with #1 is your extension - you do a back bridge. That works for super short weightlifters, but you don't qualify. Your body should essentially be straight, but inclined as a whole slightly backward. In other words, get your shoulders behind your hips, but dno't allow your hips to cross forward of the frontal plane as described by a vertical line through your shoulder, hip and ankle when standing straight. That means - Yes, weight will still be focused just in front of your heel even though you're extending on your toes.

[Greg Everett]

I forgot to add - how far back you'll actually be able to incline the body will depend wholly on how much weight is on the bar. More weight + more possible layback.

Check Aimee here- http://www.cathletics.com/resources/exercises/videos/snatchPull.mov

Now Aimee is not the greatest puller in the world (she tends to slow down a bit too much during the scoop and scoop a little early, as well as round her shoulders forward at the top....) - but this is a decent pull at a very light weight. You can see that she has to extend straight up because it's so light. But that is much preferable to pshing the hips forward.

[Craig Snyder]

Thanks for the fast reply.

At 65" tall you gave me a good compliment about not being super short...I don't hear that very often. :D

Basically, keep back on my COG centered around my heels and pull up and not back.

Thanks Greg.

Craig

[Arden Cogar Jr.]

Again Greg, your observations and coaching are incredible. I learn so much by reading what you write.

Thanks.

All the best,
Arden

[Aimee Anaya Everett]

I don't pull like that anymore!

[Allen Yeh]

The hooping has paid off bigtime.