View Full Version : Developing snatch

mikkel andersen
12-22-2011, 02:52 AM
Hi Greg and all.

Nice forum, I'm enjoying the whole site alot!

I'm learning from Greg's book and just reading/watching everything I can find, and I'm trying to tweak everything to make it feel good.

So far I've come up with this - this is 60 kilos, but I feel I can start adding weight to this:

I'm working on making the first pull more vertical (bar path and torso lean) and getting some speed on the second pull which keeps the bar less in contact with the thigh and the "bang" is less pronounced. But overall, it just feels better.
Also, the double knee bend/scoop is alot less pronounced.
I'm a bit concerned about the looping - will work on the pull under and keeping elbows high and everything close (i see lots of scarecrows in my future).

Any comments are more than welcome.

thanks for all the help

Spencer Mackay
12-22-2011, 04:01 PM
To be honest Mikkel, that's one of the better 'beginner' attempts I've seen. I wouldn't worry too much about straightening your bar path, the pull line is good. The bar gets out a little, but you turn over quite well.

One cue might be to focus on driving through your heels as you extend your hips. This will go a long way to keeping the bar from looping out. Pull down aggressively to the bottom, catch it in the hole, punch the arms up.

Nice work.

mikkel andersen
12-23-2011, 07:18 AM
Thank you Spencer

If anyone has anything to add please to do so - I'm hungering for some feedback.

Everything feels very beginner so no need for the "" - I'm navigating through some new territory here and dont have access to decent coaches, so the info from people like Greg, Pendlay and all the people on the forums is invaluable.

I think I can see how staying a bit back and pushing through the heels might throw everything less forward.

I will give it a try over christmas and report back here. I'm sure I will need alot more feedback - especially since I haven't even really gotten serious about cleaning yet.

For now, I'm just trying to snatch some more weight without bruising that pubic bone too badly... Great little tell tale there.

Can't wait to get back in the gym and tweak some more:)


Matt Morris
12-23-2011, 09:22 AM
I definitely agree that this is a pretty good looking lift.

One thing I notice is that during your first pull, your weight shifts forwards a bit, forcing the slight loop in the bar path.

You might want to start with the bar over the nuckles of your toes before you pull it off the floor and work on shifting your weight to your heels by the time the bar gets to your knees.

Otherwise, do 10,000 of these and as many squats and you should be good.

Keep it up!

Tyson Wright
12-31-2011, 08:51 PM
What program are you using to monitor the bar path?

mikkel andersen
01-01-2012, 11:56 AM
Tyson, I used Tracker (http://www.cabrillo.edu/~dbrown/tracker/) for Linux. It includes plots of acceleration, velocity and such. Mostly because I can. Figuring out how and what to use was half the fun. I just use it every now and then to see where things are going.

Tried some of the suggestions given by Matt and Spencer. I will take things from the top, so started with hang snatches from the hip pocket - focusing on pushing through the heels and getting under fast. Worked my way up to the same 60 kg as I got comfortable with the movement. Felt good, no videos, sorry.

Icing knees and a tennis elbow and stuffing myself with ibuprofen. As soon as I'm good, I will get back in there and work my ass off.

I will keep you posted as I progress towards my very own snatch...

And happy New Year!


Spencer Mackay
01-02-2012, 04:29 AM
Nice work Mikkel, interested to see how you progress.

Because you don't have any major problems with your bar path, going from the hang positions will help you a lot to begin with. Try to hit the same key points every time. If you're getting the same 60kg from the high hang, that's a good sign. Try to work to a linear progression for the next few weeks, something straightforward like 1kg a session is fine.

Re ibuprofen, try to avoid this if you can because high doses can have an effect on the adaptation you are trying to create with your training. Obviously this is hard, so maybe tapering off the dose might be an option, see how you get on.

Keep working hard.

mikkel andersen
01-02-2012, 01:28 PM
Spencer, thanks for your concern.

I'm not using the Ibuprofen as crotches while training. I'm taking time off from the gym (doctors orders) to fix my inflamed knees (above the patella) and tennis elbows (from horrible racking when first doing power cleans). The Ibuprofen-diet/rest runs until monday.

But I will make sure to taper off the meds when I can finally start training again. And I'm going to take it light and focus on technique as I get back into squatting. Also I won't be OHSing the lifts but just dump them right after the catch. Just until I'm sure the knees are ok.

And I will make sure to post videos, when I start lifting again.


mikkel andersen
01-26-2012, 08:07 AM

Just letting you guys know, that I didn't forget about the advice given here.

I'm currently following an eight week rehab protocol to clear up some knee issues and dealing with some minor rotator cuff annoyances while I'm at it.

As soon as I'm ready to squat deep at full speed again, I will get back to drilling the lifts.

Shit, this is a drag. I didn't even get to have fun with adjustments suggested in this thread.