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Andres Luzardo
07-27-2011, 07:21 PM
Hey everyone, first post on the forum. I would greatly appreciate if anyone could give me any assistance with my snatch technique as I haven't had much coaching experience, mainly been reading a lot and attempting the lifts as best as possible.

http://www.youtube.com/watch?v=zSp2ENnkJ18

One thing I noticed after making the video was that I was shooting the hips a little too quick and my chest was falling behind throwing the bar forward. Usually I start much lower but I wanted to try a set up with the higher hip.

Thanks.

Bee Brian
07-27-2011, 08:34 PM
Your starting position is fine. You don't have to worry about it that much.

I think the way you pull is perfect. VERY explosive.

You just need more agility to catch the bar quickly.



I say stick to doing full snatches and minimize power snatches as they will reinforce the habit of overpulling with no ducking under.

Bee Brian
07-27-2011, 08:37 PM
I continued watching up to your 62-kg attempt.

It definitely is evident that what you need to work on quickness in the "duck-under."

Spencer Mackay
07-28-2011, 01:30 AM
You should probably start lower. Looking at your build this would help you get the most out of your legs and hips when breaking the bar from the ground. If you could get your hips down and your chest up that would help.

Also, in the set try to have your arms hanging vertical down to the bar. It looks like your shoulders are slightly forward in the video. Coming off the ground, move onto your heels and pull the bar back. This will help create the inward bar path that we're looking for.

Now on to the important stuff, where are you lifting? Looks fantastic, certainly better than some spit and sawdust gym with snot on the floor etc.

Andres Luzardo
07-28-2011, 10:04 AM
Brian thanks for the help, I will definitely start practicing more the ducking under. I remember when I got coached the guy would make me do a drill called tall snatches to just practice moving under the bar with barely any pull. I will get back to doing a lot of those.

Spencer, I usually do a very low start but I read recently that higher hip allows for better leverage so I though i might try it out. It definitely feels different but I will keep trying both to see which one gets me a more explosive pull.
You mentioned the shoulders begin forward and I have always been confused about what to do with them exactly, should I pull them back more?

I lift right in front of my apartment haha, only concrete around the place and I don't have space to lift inside.

Spencer Mackay
07-30-2011, 01:21 PM
Andres, I think if you could start with your shoulders directly over the bar, this would put you in a position to then pull the bar inwards on separation from the floor, which in turn makes most efficient use of the body's leverage systems.

It is the same idea with a lower start. As you suggest, certain moment arms will be longer in a higher start, but because the hips are higher, the joints of the leg and hip are not as flexed and they contribute less to the movement. If you can sit lower these powerful joints will be heavily flexed, particularly the hip, and more force will be exerted as you extend them.

Andres Luzardo
07-30-2011, 08:22 PM
Thanks a lot for explaining Spencer, will definitely try to maintain the shoulders above the bar and have more flexion to see how it affects my overall lifting. :)

Pete Gordon
08-01-2011, 08:06 PM
Overall buddy your technique isn't bad. Give yourself a nice pat on the back and a cool glass of died lemonade.

I'll give you the good and the bad...good news is that you don't jump backwards (much) which is something a lot of weightlifters do. At my club we encourage lifters to jump forward...though only 1 or 2 inches when catching the bar. You've done the next best thing...staying stationary.

I also noticed that when you fall under the bar, it does get a little in front of you. Not too badly, but enough to notice. To fix it (if you want to), obviously power snatches & high pulls can be done...working towards having the bar as close to your chest as possible.


P.s. nice training area!!!!!

Andres Luzardo
08-06-2011, 03:38 PM
Thanks Pete, I will try to keep the bar closer and dipping a bit faster like Brian Mentioned

Rob Brice
08-06-2011, 07:47 PM
At my club we encourage lifters to jump forward...though only 1 or 2 inches when catching the bar. You've done the next best thing...staying stationary.




Can you explain this a bit more? I always thought exploding early (and jumping forward) is something that should be avoided?

Pete Gordon
08-07-2011, 01:50 AM
Can you explain this a bit more? I always thought exploding early (and jumping forward) is something that should be avoided?

I"m not really sure what to say. The concept / practice that is promoted is allowing the bar to follow as much of a straight line as possible...while still allowing a 'hook' type of path. Jumping backwards makes the top part of the hook longer..meaning more distance is covered, jumping forward means the top part of the hook is...quite thin.

Gareth Rees
08-07-2011, 04:03 AM
I"m not really sure what to say. The concept / practice that is promoted is allowing the bar to follow as much of a straight line as possible...while still allowing a 'hook' type of path. Jumping backwards makes the top part of the hook longer..meaning more distance is covered, jumping forward means the top part of the hook is...quite thin.

I'm not quite sure that I agree with this, Pete.
I'm no expert, but I'm of the opinion and understanding that manipulating your lift / pull so that it follows as straight line as possible is bad (that's the impression that you're giving me that you're trying to say, I apologise if this isn't correct or accurate). That's what basic mechanics say is best in terms of efficiency, which is fine if you're a machine with a single joint or plane of motion to move around, but we as humans are not a machine designed to lift maximal weights (as our body has not evolved simply for sport/weightlifting performance). The concept of the S pull is based upon the premise of achieving adequate muscle tension in the correct positions/at the correct times, while most importantly maintaining a correct combined centre of gravity (CCOG) of the barbell/body unit over the feet. Thus, jumping forward is a result of an issue somewhere in the pull (whatever it may be), causing the CCOG to be more forward than it should be, forcing you to jump forward to catch it.
Obviously some lifters lift better jumping forward, some backwards, and some none at all, all to various degrees... But again I am of the opinion that optimal pulls necessitate no jump forward or back, next to this a jump slightly backward is best (as some athletes employ a slightly S pull), and lastly is a jump forward.
Obviously this is my opinion, and others will have theirs, but just thought I'd share... :D I look forward to any response

Bee Brian
08-07-2011, 09:45 PM
I don't really believe in a straight-bar path. As far as I'm concerned, if your lifting technique is sufficient, bar path will be almost straight.

If you purposely shift your technique to make a "minor" thing appear "prettier" (such as keeping your toes directly under the barbell before your first pull at the expense of comfort, hyperextending your back to make yourself feel like a "Taner Sagir" during the third pull, or keeping the bar as close to your body as possible to where you practically bend your arms to "control" the weight), then your lift will only suffer.



Doing an olympic lift is simple:

-Drive with the legs at the beginning.

-Get into the pre-explosion position.

-Explode.

-Catch.



If you perfect those movements, you will perfect your olympic-lifting technique.

Pete Gordon
08-08-2011, 04:13 AM
The concept of the S pull is based upon the premise of achieving adequate muscle tension in the correct positions/at the correct times, while most importantly maintaining a correct combined centre of gravity (CCOG) of the barbell/body unit over the feet.

Thus, jumping forward is a result of an issue somewhere in the pull (whatever it may be), causing the CCOG to be more forward than it should be, forcing you to jump forward to catch it.

Obviously some lifters lift better jumping forward, some backwards, and some none at all, all to various degrees.I am of the opinion that optimal pulls necessitate no jump forward or back, next to this a jump slightly backward is best (as some athletes employ a slightly S pull), and lastly is a jump forward.
Obviously this is my opinion, and others will have theirs, but just thought I'd share... :D I look forward to any response

Thanks for such an insightful response. You have made some pretty good points. Perhaps I am thinking of the mechanics incorrectly. Perhaps the thinking of the method is to prevent any potential jumping back..making the 'hook' still like a traditional hook...but not as exaggerated. I hope you understand what I mean. I'm not drunk lol

The encouragement that is usually given is to push the hips through the bar. The result of this is moving perhaps only an inch forward from the initially pulling position.

There is ample evidence to support that jumping backwards is inefficient...due to the youtube is awash with highly decorated athletes doing this. One of my fav lifters - Dimitry Klockov frequently jumps backwards (though not much) when lifting. Is he succesful? Damn right.