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View Full Version : Snatch help!


Martin Bonn
11-08-2009, 01:18 PM
Hey guys,

if you could take a look at this snatch (http://www.youtube.com/watch?v=OUMC2vOOnOM)...it's pretty close to my max (this is 83, my max is 85). (normal speed and slow-mo)

i know i need to get my feet wider, but i'd like to know what else you guys think!

thanks for your help!

Brian DeGennaro
11-08-2009, 05:54 PM
Change directions quicker. You're not using speed to your advantage, you're just allowing your legs to power the weight up and then you receive it. Your positioning from this angle looks fantastic, you are just lacking speed in your movements. What are your best squats?

Martin Bonn
11-09-2009, 03:55 PM
Had a new Fr Sqt PB of 110 tonight, BS was 110, but will probably go up tomorrow.
so is the speed and power of my 1st and 2nd pull ok and it s just the 3rd pull that needs more speed, or do you mean the whole thing?

Brian DeGennaro
11-09-2009, 04:53 PM
Your second and third pull need some work. There is a lot of "muscle" going into the lifts but not enough power. You should explode once you get the bar to the thighs, and I mean explode as hard as possible and then shoot yourself underneath that bar. If you can muscle these weights up overhead, there is NO reason for you to use some speed to get them overhead much more easily.

How often are you squatting? you have a pretty good ratio for the lifts but I think you could probably clean as much as you FS if you had more speed in the movement.

Martin Bonn
11-10-2009, 07:10 AM
i squat as follows:
Monday: Fr Sqt: Max for day, drop 10 then 2x2, then drop 10 and 3x3
Tuesday: same as monday for BS
Wednesday: Max FS
Thursday: Max BS
Friday: Max Sn and C&J
squatting is usaually last on the list (this is what my coach ahs put down btw, not my own programming!)

i think the problem with the speed is 2-fold for me:
1) the weights are relatively easy to pull (i used to DL 170x3x3), so they come up way high already anyways, so i guess i don t feel the need to get under it that quick or pull harder.
2.) seeing that i m still a novice with this, i m not as stable as i d like in the receiving position, meaning that i m more comfortable to catch it high and ride it down (though i have to say it doesn t feel quite like that)

also: i still have really tight hips, which makes getting my feet out into a more stable position quite difficult!

oh, and one more question: do you think i come onto my toes too quickly? it just looks like i should stay on the heel for longer?!

thanks for your help btw, it's much appreciated!

Brian DeGennaro
11-10-2009, 10:41 AM
Always strive to stay more flatfooted, it is hard to tell from a front angle though.

It's fine if the weights go up very easily, you just have to make sure you're going down as they are coming up. You're at the top of the second pull and that bar is rising up. Once you hit the pull, you should go down before the bar even rises.

Martin Bonn
11-21-2009, 08:53 AM
right, so this time a side view from last night @85kg (PB tie) (http://www.youtube.com/watch?v=rZ3neJVwxDk)

i jumped back a bit, which is why i nearly lost it, but i think i m faster under the bar?
the bar path is reasonably tidy i think?
any other thoughts?
competition is in 2 weeks time so no point making too many changes now, but in the future i d like to get my behind a bit lower and stay on my heels more!

thanks for your comments!

Brian DeGennaro
11-24-2009, 10:01 PM
Not bad, faster but could be even more faster. that turnover can be more aggressive. Regarding the bar path and jumping back, notice you are rising onto your heels a little soon and driving the bar a little forward, which is why it passes that vertical line. Try to keep everything a little more back and flatfooted a little longer and it will be even better.