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Mark Konen
07-30-2008, 10:08 PM
What are the best ways to develop and optimize getting more speed under the bar on a snatch? I am getting good pulls, but seem sluggish pulling myself under the bar quickly.

Mike ODonnell
07-30-2008, 10:16 PM
make it heavy......good motivation in not getting crushed.....

Mark Konen
07-30-2008, 11:19 PM
Hmmm, good point, Mike. Can you suggest a progression or drill that might also help?

Jacob Rowell
07-31-2008, 06:47 AM
I've found snatches from a dead hang/full extension to be helpful.

Start standing up with a snatch grip, bar hanging at waist height or wherever your grip lets it hang I suppose, light light weight at first (<50%). Give it a little toe/shrug action and drop under. Bar isn't coming up nearly as high as you're used to, so you've gotta drop fast or miss it. I find that a lot of times, most of my thought process is consumed by getting a good 2nd pull, that I can't keep it together for a quick 3rd pull.

Mike ODonnell
07-31-2008, 07:20 AM
Hmmm, good point, Mike. Can you suggest a progression or drill that might also help?

I'll defer to Greg or other experts for Oly drills.....not my forte'

My guess would be simple progression of doubles/singles......start light....work up to heavy.

Not sure if anyone does this....but might be fun to try wearing a weight vest while using lighter weights....may build up speed pulling yourself down...CNS adaptive thing most likely. Kind of like running downhill to increase foot speed.

Allen Yeh
07-31-2008, 07:52 AM
Snatch balance and it's variations help you get comfortable here is the link with some videos:
http://www.cathletics.com/resources/exercises/index.php?show=section&sectionID=2

Tall snatches.

Derek Simonds
07-31-2008, 08:24 AM
Allen is dead on. At the Greg's seminar in Orlando he had me doing tall snatches to increase my speed under the bar. Snatch Balances are extraordinarily challenging so use light weights when you start and think about pressing yourself down under the bar. The goal is for the bar not to rise at all from where you are starting. You will have a momentary unloading of the bar but you have to focus on pressing yourself and pulling yourself into the hole.

Here is a complex that Greg programmed that happened to fall on Christmas Day (hence the hat in the video, my son and I were being goofy) Medium Weight Muscle Snatch, Overhead Squat and Snatch Balance. My form isn't perfect but I like this complex alot.

http://www.youtube.com/watch?v=N-Y46mBNhNk

Hope this helps.

Mark Konen
07-31-2008, 12:21 PM
Good stuff, guys thanks. I have been doing some of those things but have not concentrated on the speed like I need to do.

Allen Yeh
07-31-2008, 12:39 PM
Just to let you know I moved the thread to go under weightlifting.

Craig Snyder
07-31-2008, 07:22 PM
I'll defer to Greg or other experts for Oly drills.....not my forte'

My guess would be simple progression of doubles/singles......start light....work up to heavy.

Not sure if anyone does this....but might be fun to try wearing a weight vest while using lighter weights....may build up speed pulling yourself down...CNS adaptive thing most likely. Kind of like running downhill to increase foot speed.


Not that oly lifting isn't hard enough already...but I tried that once and found that the vest gets in the way. I was used to the bar brushing up to my body, but the vest sticking out about an inch really bothered me. It was a good idea at the time. :)

Craig

Greg Everett
07-31-2008, 08:24 PM
Keep it light actually and the key with getting faster is.... making yourself move faster. I know it sounds dumb, but that's really the only thing that works. You have to train yourself to move fast if you don't do it currently. Actual drills are what have been said - tall snatches are great, high-hang and mid-hang snatches, and 3-position snatches (working floor to hang) will all work really well.

sarena kopciel
08-01-2008, 03:54 AM
I saw my coaches working with a lifter the other day. They each held one side of the bar at her rack position and all the "lifter" had to do was spin the bar and drop under! She really got speed and didnt dive "bomb under"....

Could you find 2 ppl to help you?

Emily Mattes
08-01-2008, 10:35 AM
One of my coaches showed me a similar exercise using a squat rack. Instead of two people holding the bar, bring the rails on the rack up to about chest-level and load the bar heavy. Then pull yourself under the bar and push it up as you would during the third pull. Lower the rails further and further below chest level to get used to the feeling of getting under the bar at lower heights.

Also, the more the bar rolls along the rails, the more you know you are pulling the bar backwards or forwards rather than just flipping under it.

michael cooley
08-01-2008, 02:47 PM
Keep it light actually and the key with getting faster is.... making yourself move faster. I know it sounds dumb, but that's really the only thing that works. You have to train yourself to move fast if you don't do it currently. Actual drills are what have been said - tall snatches are great, high-hang and mid-hang snatches, and 3-position snatches (working floor to hang) will all work really well.


I've found triples in the hang from about knee height to be particularly effective -- I know Gary Valentine swears by them, too.

mpc

Mark Konen
08-02-2008, 08:14 AM
All that will help me improve speed, I just wish I had more fast twitch!
:(