Form check (also playing around with Kinovea)

[Tom T Nguyen]

The open-source (real open-source, not CF-defined open source) sports motion analysis software, Kinovea is awesome! and Free! check it out here: http://http://www.kinovea.org/

Did some snatches and CJ yesterday to play around with the software. My current stats:
Height 5'5"
BW 137
Snatch 160
CJ 215

Snatch bar path: http://www.youtube.com/watch?v=Y8kuOdm_xQc
Snatch with freeze frame: http://www.youtube.com/watch?v=9CdsC6ibpFs
(I can't seem to get full extension on the snatch - always bending arms early)
CJ bar path: http://www.youtube.com/watch?v=FqvahKR_uIk
(bar going forward on the jerk)
CJ with freeze frame: http://www.youtube.com/watch?v=dIFDcVAND5w
(better extension on the clean than on the snatches)

Any additional pointers would be greatly appreciated!

[Yuen Sohn]

Nice work.

For the snatches, I would suggest working the movement starting from above the knee (either from the hang or with blocks) for a few sessions. Keep the arms nice and loose. A cue that helped me with the arm-bend was to imagine that they're made out of rubber, and that you're trying to elongate/stretch them as you lift off (think Plastic Man). Focus on pushing yourself away from the floor with the legs and keeping the bar close as you accelerate it. As you get more and more comfortable taking lifts from above the knee, start taking lifts from lower positions (just below the knee, then eventually floor). Video tape yourself and compare as often as you can.

For the jerk, get your whole back tight and upright before you dip, and maintain that tightness throughout the dip/drive. Keep the weight close to the heels.

Good luck!