View Full Version : Snatch Help

Jake DeWerth
05-25-2014, 03:05 PM
Hey guys, looking for some feedback on my snatch technique. Ive been trying to relearn the lift after injuring myself (Dropped the damn bar on my head) , so I feel like there are many flaws to it. Any help is appreciated. Thanks in advance!

https://www.youtube.com/watch?v=Xi-mDUypvyE (in case embed doesnt work)

Blake Barnes
05-27-2014, 09:12 AM
On the initial lift from the floor your hips are coming up way too much which is causing you to drop your chest. Also your back is rounding as well. I'm not sure what percentage this is but you have to fight to keep that chest up and back flat.
-Halting Snatch Deadlift (https://www.catalystathletics.com/exercises/exercise.php?exerciseID=186)
-Snatch DL (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=187)
-Snatch Segment DL (https://www.catalystathletics.com/exercises/exercise.php?exerciseID=329)

Also you're rocking back to the heel of the foot for a split second before you initiate the 2nd Pull. This is causing you to roll forward to the toes way too soon. You want to keep your feet flat as long as possible in the 1st Pull.

If you pause the video on the turnover, you can see that the bar gets too far out away from your body. You want to turn the bar over with the elbows UP and OUT while still keeping the bar close. This may be a result of initiating the 2nd Pull too soon.
-Snatch High Pull (https://www.catalystathletics.com/exercises/exercise.php?exerciseID=99)
-Scarecrow Snatch
-Tall Snatch (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217)
-Muscle Snatch (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=96)

When receiving the bar it looks like you're diving through too much with your head and chest. It's okay to have a slight tilt forward but yours is a little excessive. Try to work on keeping a more vertical torso.
-OHS (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=79)
-Snatch Balance (https://www.catalystathletics.com/exercises/exercise.php?exerciseID=80)
-Scarecrow Snatch (from learning progression if you have the book)
-Tall Snatch (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217)
-Dip Snatch

How did you learn the lifts?

Jake DeWerth
05-28-2014, 08:25 PM
Blake, thank you for the reply and the suggestions! Much appreciated. As for how i learnt the lifts, I started off using the teaching progressions by Glenn Pendlay from the Cal Strength Youtube videos. I know its not the best way to learn, but I work with what I have. I will incorporate the drills and exercises you mentioned into my training. Thanks again!