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View Full Version : Beginner video help (snatch & power clean)


Hana Medvesek
11-11-2013, 12:37 PM
Hi people,

I'm nervous about writing this, but I appreciate your work so much and I hope maybe you can help.

snatch 40 kg 2k0ENSWUHUg
power clean 50 kg -goVfMS90m8


I'm 24, come from Europe and started weightlifting about 4 months ago without ever being seriously engaged in any sport in my life. Your training videos inspire me a lot. There is not much of weightlifting community in my city so it really helps.

I have a coach, and I've certainly had progress. What bothers me though, especially on my power clean (which feels very awkward), is whether the technique is acceptable for a beginner like me or not? I mean, i've been adding weights but I've come to a point where I struggle, and I'm wondering if i should move back and work on something specific before trying to add weights again, or is it safe at this stage to simply keep trying to load the bar and let the technique develop on its own?

i havent tested max in a long time so this is only additional info that i have:
snatch pr 45kg
clean 55 kg
front squat 55x3
back squat 70x2

Any thoughts would be really really appreciated. I feel lost and somewhat discouraged right now :)

Greg Everett
11-13-2013, 01:35 PM
First, this is a good start - you're not horribly off with anything.

In the snatch, wait longer to initiate the second pull - in other words, get the bar higher on the thigh before you start opening the hips. Bring the bar back toward your hips as you finish extending, and keep bringing it back into the overhead position as you pull under rather than leaning forward to get under it.

Same thing on the power clean - wait longer to explode, stay flat-footed longer, and open the hips more at the top of the extension (finish with your shoulders slightly behind your hips).

On the jerk, reach the front foot a little farther forward, but mainly keep a little more weight on the back foot - the front foot is hitting the floor first, when it should hit after the back foot very slightly. More aggressive punch with the arms as well - punch your palms up through the bar, squeeze your shoulder blades and elbows overhead.

I think you have above-average beginner technique. The basics are there, and now you just need time and patience to refine them.

Hana Medvesek
11-14-2013, 03:59 AM
Thank you so much for the tips and the encouragement. It really means alot, especially when you are experiencing first beginner frustrations and doubts.

Greg Everett
11-14-2013, 09:56 AM
No problem. Keep checking in periodically so we can see how you're progressing.

Hana Medvesek
12-10-2013, 09:12 AM
Good and bad things happened, and so I need help again.

I hit a 50 kg snatch, which i wasn't even expecting.

But with it, a really bad jump forward came out very clearly. It is one of my habits to jump forward sometimes. But I wonder if I will soon lose progress if I continue to do it. My coach on the other hand, thinks the lift was just fine so im confused.

http://www.youtube.com/watch?v=-nKw1Sg6bmo

-nKw1Sg6bmo

Greg Everett
12-10-2013, 10:34 AM
A few things:

1, Past the knees, you're moving forward into the bar - instead, continue trying to move the bar back toward yourself.

2. Stay flat-footed during the pull as long as possible (ideally until the bar is at your hip) - this is related to #1

3. Drive against the floor with your legs longer - until you're done extending your hips fully. This will help prevent the forward movement as well.

4. You're swinging the bar forward, which magnifies the forward imbalance you already have from the pull.

Hana Medvesek
12-10-2013, 10:50 AM
Thank you master.

Will report when I pr bigger again after a long frustrating winter of trying to fix this :)

Greg Everett
12-10-2013, 10:53 AM
two simple things to try to make the correction simpler:

1. stick a piece of 1/2" rubber mat in front of your toes when you start. Initially, set it a few inches forward, then gradually move it closer until it's nearly touching your toes where you start.

2. Try to jump backward 1/4" when you snatch.