View Full Version : Training weights less than 75% max.

Dax Steele
12-11-2013, 03:51 PM
Been doing Crossfit for a few years and doing it more seriously last 6 months. My olympic lifting teaching has never been great and finally made a point to improve my technique. I have been getting intermittent instruction due to not having a good local coach. My flexibility was a major hurdle and unlearning a lot of bad habits was rough. Started with one of the 12 week progression programs on this site and have enjoyed it.

Now finally to my question. I have noticed that when I try to snatch or clean any weight less than about 75% max, I pull way too high. In essence I pull with the same force that I pull my 1 rep max and can't figure out how to pull to the weight prescribed.
When I snatch it's like I'm pulling to a power snatch and trying to catch in a deep squat. I think it's because I have been working on exploding with my jump.

Anyone ever experience this or know how to work on it?

Blake Barnes
12-12-2013, 07:16 AM
You can still pull a lighter weight hard and make it a snatch. You don't have to turn the bar over in a full squat. Turn the bar over high and ride it down into a squat to make it one fluid movement.

It's not necessary to pull so hard on the 3rd pull (using the bar to pull yourself down) because the weight on the bar isn't heavy enough to pull against; you would just be pulling the bar up rather than pulling yourself down.

Dax Steele
12-12-2013, 09:53 AM
Thanks Blake,

That's essentially what I think I have been doing. I just felt like doing a power snatch and dropping into a squat was messing with my pulls. I kept trying to get under the bar and it was a real timing issue. I appreciate your guidance.

Blake Barnes
12-16-2013, 07:35 AM
No problem. Feel free to post videos for feedback if you'd like.

Larry Yan
12-17-2013, 05:59 AM
My training partner who snatches 140kg warms up with 40kg full snatches and still puts everything he's got into the finish. You should lockout any weight at the peak of it's trajectory and be able to squat it down or else that means you are not balanced when you receive it. Pulling a light weight higher is expected - if you pulled a 90% snatch the same height as a 70% snatch, then that means you cut the pull on the set at 70%. Pull as hard as you can on 70% as if it was 101%, lock it out overhead wherever the bar reaches it's maximum height and smoothly squat it down right from that point. Don't think about it being a power snatch that you ride down, there is nothing magical about your hips and knees forming a line parallel to the ground, just receive the weight at it's maximum height and then finish the lift as you would any other - this will build the right motor patterns and habits as you progress in weight.

Dax Steele
12-31-2013, 01:43 PM
Thanks for the tips. I realized I was pulling 100% on every lift but trying to catch everything at the bottom of the squat which was sometimes hard and dangerous. After a bunch more reps I started to learn where the top of my pull was for different weights.

Learning / knowing where the apex of the bar is was a guessing game, now I have a much better understanding.