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-   -   Please give your opnion in SN (http://www.catalystathletics.com/forum/showthread.php?t=6567)

Rafael Susigan 04-08-2012 02:19 PM

Please give your opnion in SN
I post two videos one of each with 3snatch and with dartfish (manual tracking)
the first video is to small and other is in normal siza


thanks guys

Greg Everett 04-10-2012 09:31 AM

Main things to work on -

Try to get your shoulders right over the bar as you leave the floor. You leave with the shoulders still behind the bar. You adjust to a good position after the first few inches of travel, but this is just extra balance/position work to contend with. Make it simple.

Stay flatfooted longer in the pull, i.e. keep your weight back more longer, i.e. push the bar back into your hips rather than reaching your body to the bar.

Move your feet - pick up your feet as you pull under and place them on the floor FLAT. This doesn't mean lift them high, but you have to get them moving, and you need them to reconnect aggressively and flat.

Get under the bar by bending your legs instead of leaning over at the hips. Ideally, I would say at this point, don't do power snatches for a while - only snatches. But if you're going to do power, you still need to "squat" under - in other words, move your body straight down under the bar and punch it straight up over the base of your neck rather than swinging it back and leaning forward.

Rafael Susigan 04-27-2012 03:46 PM

Thanks Greg , apreciated.

I feel most the weight is up , more i cant cath too low.

Today i try remember and do the things you say, i miss in cath position the bar go forward ( tip: nd punch it straight up over the base of your neck rather than swinging it back and leaning forward)

You recommend for cath position do heavy Overhead squats or other variation?

Really thanks!

Greg Everett 04-30-2012 09:40 AM

Overhead squats are good for building strength and mobility, but snatch balances will be better at getting you to be more aggressive and precise. I would start with OHS and gradually move to more snatch balances.

Rafael Susigan 07-02-2012 08:46 PM

Below have 2 videos , second video i miss, sometimes for forward , sometimes backwards .

BUT i clear feel i can catch this weight in power position , like the first videos i posted, but i keep trying improving get under the bar and the botton position , In the video i'm still doing the jump method, btw trying doing catapult ( tips like feels body in the heels , and others)

This day i film , not a good day for me i dont beat weight i have in mind and my neural its stress because a fight a few hours ago. SO, any advice




Greg Everett 07-03-2012 10:50 AM

First thing you need to correct is that bar path - it's all over the place. It swings forward as it leaves the floor, then swings forward from your hips. Bring the bar back toward you as it leaves the floor, and keep it in close to you as you pull under.

In general your balance is too far forward during the lift - when you begin and finish your extension, you practically falling forward into the bar. You should be able to freeze at any point during the pull and be able to hold that position in balance - if you stopped your pull past the knees in either of those lifts, you would probably have to step forward.

So immediately as you break the bar from the floor, shift back toward your heels and use your lats and posture to bring the bar back toward yourself.

As you pass the knees, don't lean into the bar - keep your shoulders a little in front of it, but keep your weight balanced back toward the heels more and continue using your lats to push the bar back toward your hips as you extend.

Finish your extension w more extension at the hips without pushing the hips forward through the bar. That is, drive the legs straight up and extend the hips so your shoulders finish a little behind your hips.

Continue pushing the bar back into yourself as you finish this extension - imagine it sliding up your stomach. Right now you're stiff in the arms and pushing the bar w the hips, so it swings away from you significantly. Push in with the lats as you extend, then pull yourself down by pulling your elbows high and to the sides, always making the effort to keep the bar as close to your body as possible.

Pick up your feet enough to reconnect them flat on the floor as you pull under.

When you pull under, put your feet flat down right under the bar, and push the bar straight up - don't dive your chest under the bar and swing the bar back overhead.

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