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-   -   The long road to a better snatch! (http://www.catalystathletics.com/forum/showthread.php?t=6643)

Lori Palomino 06-18-2012 05:14 PM

The long road to a better snatch!
Hi Greg:

Back in March I sent you a few snatch videos, when I was at the peak of frustration. You gave me some good advice on how to go about improving in a few areas. I’ve been working on correcting an early arm pull, which has been a nightmarish habit to break, I might add! I have been working on my second pull – staying over the bar longer, being more explosive. Third pull issues have been getting under the bar faster & lower and not sweeping my toes back.

Because I tend to be a bit obsessive compulsive when it comes to lifting, I have been on a one woman mission to fix these things. I have literally worked my ass off. During this process I have kept my weights lower than I used to train with. Consequently, although I think my lifts have greatly improved, my strength seems to have diminished somewhat. I am assuming this is due to changing up my positioning and basically re-learning some things I have been doing “wrong” for a very long time.

I haven’t wanted to add much weight until I felt like I was doing things "right." I think I am on the right track, but wanted you to take a look and let me know what you see.

I am attaching before & after videos so you can easily compare them.



And now for the After:


It is challenging, to say the least, to work on specifics in technique without any coaching. I try to video and compare positions to the CA training videos. They are extremely helpful -- as well as your books, videos and seminars. I can’t tell you how much I am looking forward to the advanced class in October.

So, once again, thank you for what you do and all of the help/guidance and long distance coaching you provide to people like myself.

Chad Lammert 06-18-2012 08:18 PM


Originally Posted by Lori Palomino (Post 96919)

So, once again, thank you for what you do and all of the help/guidance and long distance coaching you provide to people like myself.


Greg Everett 06-19-2012 10:01 AM

Much better!

A couple minor things -

1. Open your hips slightly more at the top of your extension. Think shoulders behind the hips, and use your glutes to get the hips open all the way. Let that bar rest against your hips as you finish that pull.

2. Smooth out the transition from first to second pull. I assume you're taking the first pull fairly slowly intentionally (which is a good idea at this point), but you slow down a bit before you initiate the second pull. Keep pushing w the legs throughout that transition and just go.

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