Olympic Weightlifting Forums - Catalyst Athletics

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Jake Duncan 07-16-2012 03:00 PM

new to site
I started following catalyst athletics online workouts about two months ago. I've added 20 lbs to my snatch so far and hoping for much more. Below are two snatches at my current PR. Please advise. Thanks



Greg Everett 07-17-2012 10:33 AM

Main thing to work on right now is improving the balance and timing of your pull.

In your start position, push your knees out to the sides a bit - that will allow you stay upright and better balanced and make it easier to get the bar past your knees.

Immediately as you break the bar from the floor, shift your weight back toward your heels and keep in there for the entire pull. Right now you're staying on the balls of your feet during most of the pull, and you're getting pulled forward, which is probably why you start trying to row the bar up with your arms.

Shift back and engage your lats with long, relaxed arms to push the bar back in toward your body. Make sure the bar contacts your hips as you finish extending - and this should occur with your arms still long and relaxed. Only after you finish extending the knees and hips in a nice balanced position should you engage the arms to pull under the bar.

Jake Duncan 07-19-2012 03:46 PM

I really appreciate the advice. Here are three snatch pulls at 195lbs. Same, better, worse?


Greg Everett 07-20-2012 01:11 PM

Better. Push you knees out more, and don't get so far back onto your heels that your toes come up off the floor - stay flat footed, just get the weight back toward the heels.

Jake Duncan 07-20-2012 02:24 PM

Thanks. I will keep posting video. Is it acceptable to take an unscheduled rest day? Not something I do often, but I am beat.

Greg Everett 07-20-2012 02:26 PM

Yes - be flexible with the program and make it work for you, not against you.

Jake Duncan 08-20-2012 02:33 PM

I took some time off and am focusing on pulling back on the heels with the lats engaged.

Greg Everett 08-20-2012 02:54 PM

Balance is much better. Stay over the bar longer (i.e. don't start extending the hips until the bar is higher - mid to upper thigh) and keep your arms relaxed until you're completely done extending the knees and hips.

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