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-   -   snatch form check (http://www.catalystathletics.com/forum/showthread.php?t=4053)

Jake Galgon 03-22-2009 06:30 PM

snatch form check
 
snatch single from february, ~7 kg off my max: http://www.youtube.com/watch?v=xx-2cv_MWSg

Sorry for the small video, it looks ok if you click hq. As I say in the description, I think i need a more upright torso throughout, better extension, a (much) quicker 3rd pull, and less forward jump...And, of course, shoes.

Thanks in advance for any thoughts. This site and the board have been really helpful to me.

Robert Callahan 03-22-2009 09:43 PM

To my inexperienced eye the thing that stood out the most was that you let your hips shoot up at the start of the first pull which brings your shoulders to far in front of the bar and lets the bar get a little away from your body. This results in your small jump forward.

Also as you noted, get lifting shoes! :)

Arden Cogar Jr. 03-24-2009 12:35 PM

Agreed on the shoes. Most definitely.

The thing that stuck out to me the most was how far the bar was from your body at the top of the 2nd pull. That's the reason you had to jump forward.

I tried my best to pause and play to catch you at certain points. The bar's distance from your body when the bar gets to the crease of the hip was more than 4". That was the reason you had to jump forward to receive it.

Further, when you're at that point in the movement - the point where the bar meets the crease of the hip - you need to explode upward in a vertical jump as violently as possible. I was recently introduced to the concept of "punch." The punch occurs when the bar meets the crease of the hip (the only time the bar should contact the body during the first and second pull) and you explode vertically.

You are right about the third pull, you could drop faster, but that's a learned thing that will take time.

Hope that helps? Good luck.

All the best,
Arden

Jake Galgon 03-25-2009 12:14 AM

Thanks very much to both of you. I'll keep the advice in mind. I'm wondering how much my distance from the bar has to do with body geometry? In the snatch before this one I skinned my knee, and I rememberI was very close on this one as well...Is there anything in my pull that I can change to keep the bar closer without taking my kneecaps off?

Specifically I've noticed in videos that some lifters take a sort of exaggerated bow-legged edge-of-feet knees-out stance on the pull (just browsing videos i see http://www.youtube.com/watch?v=E9sPllx4G8M (lift starts at about 0:47))...Would something like this help me keep close to the bar?

Arden Cogar Jr. 03-25-2009 07:50 AM

The closeness of the bar primarily matters the nearer you get to the crease of your hip.

I paused and played until I stopped your lift when the bar passed the crease of your hip - it was a good 4" away from your crease.

That's NOT what you want.

The bar should stay very close to your body throughout the movement, then move into the crease of your hip right before you jump vertically.

That's the same time your knees go under the bar and the same time you're actively pushing the bar back toward your body.

let me repeat, the only time the bar should touch your body is in the crease. So you understand. The bar stays close to your body thoroughout the first second and third pulls. The bar path looks like a very skinny S (if viewing from the left side of your body).

In other words, if you're looking at yourself form the left side, the initial movement of the bar is not up - it's actually back toward the shins as you extend your knees to start the first pull. As the bar passes the knees, the bar path continues to move into the body. The maximal point of the movement toward the body should be near the crease of the hip which should be the only time the bar actually touches the body. At that point, your knees are under the bar and you are in the power or vertical jump position. That's when you explode vertically, thinking "high elbows" to keep the bar close to your body as you pull yourself under it.

I hope that helps?

All the best,
Arden
Quote:

Originally Posted by Jake Galgon (Post 53658)
Thanks very much to both of you. I'll keep the advice in mind. I'm wondering how much my distance from the bar has to do with body geometry? In the snatch before this one I skinned my knee, and I rememberI was very close on this one as well...Is there anything in my pull that I can change to keep the bar closer without taking my kneecaps off?

Specifically I've noticed in videos that some lifters take a sort of exaggerated bow-legged edge-of-feet knees-out stance on the pull (just browsing videos i see http://www.youtube.com/watch?v=E9sPllx4G8M (lift starts at about 0:47))...Would something like this help me keep close to the bar?


Jake Galgon 03-25-2009 10:29 AM

Word. Thanks.

Robert Callahan 03-25-2009 03:30 PM

Quote:

Originally Posted by Jake Galgon (Post 53658)
Is there anything in my pull that I can change to keep the bar closer without taking my kneecaps off?

Shove those knees out as hard as you can in the start position. So far that they are touching your arms. I have long legs and short arms that make snatching a bit of a problem, but even I can keep that bar close and avoid my knees by just shoving them out to the sides as much as possible. :)


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