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-   -   Snatch help - staying back & keeping bar close (http://www.catalystathletics.com/forum/showthread.php?t=6742)

Steve Singleton 09-05-2012 07:30 AM

Snatch help - staying back & keeping bar close
Here are a few videos from someone going back to basics and hoping to unlearn some bad habits. I've never been coached but recently have been videoing myself for the first time and found some pretty ugly things, especially an inability to get the bar to my hips and keep it close through the second pull and into the turnover. First, a snatch at 135#, which at this point is close to a max for me. Full speed, then slo mo and frame by frame.

Obviously I rolled forward a bit on the catch but managed to save it.

This one at 115 looks a bit better but the bar still gets way out in front (again, full speed, then slo mo and frame by frame).

Some mid-hang power snatches with just the bar.

Are we seeing a pattern here? Thanks for the help.

Blair Lowe 09-06-2012 10:55 AM

From the floor you can see how forward the bar is at is comes up. More weight in the heels.

You aren't pulling the bar to your hip/pocket/crease either.

Extend those hips through to get that arch look.

Steve Singleton 09-06-2012 11:45 AM

Thanks, Blair. What specifically can I do to fix this? Some kind of drill or partial movement (like pulls from the knee or mid hang)? I am conscious of trying to pull the bar into my hip but it's like my lats aren't listening to my brain, or else something else I'm doing is flinging the bar forward in a way that my lats aren't resisting. I get that the shoulders should be over the bar as the bar leaves the floor, but is there a point at which the shoulders should be horizontally in front of the bar as the bar gets pulled back into the hip crease?

Steve Pan 09-06-2012 03:53 PM

Not too bad overall. The pull positions are generally okay but could use a little improvement at the knee (keeping the shoulders over the bar longer and keeping the knees back longer as you extend, and really focusing on pushing the bar in towards the hips).

A few drills I think would help would be some high pulls from the knee position followed by a snatch. Your focus on those high pulls should be keeping that bar close, getting it in toward your hips, and finishing your extension before you follow through with the arms. Your goal should be to keep those positions the same in the snatch.

Blair Lowe 09-10-2012 10:11 AM


I was going to say, decrease tempo and focus on positions for now. You're going so fast, that you're missing them.

Greg Everett 09-10-2012 02:50 PM

Stop trying to lift the bar and just move your body properly - the bar will come along with you. WHne you set your starting position, engage your lats and relax your arms. That will help you keep the bar close to your body without rowing it with your arms.

In addition to what Steve suggested, try doing snatch deadlifts slowly, focusing on shifting your weight back to your heels right off the floor and keeping it there all the way up, engaging the back and pushing the bar into your body - always as close as possible without dragging. In your finish position, weight on the heels, bar in full contact with the hips, arms relaxed, and shoulders slightly behind the hips.

When those feel good, try doing 1 or 2 immediately followed by a snatch, trying to mimic the DL mechanics. Mainly focus on bar close and being patient - forget the arms and trust the legs and hips to get the bar moving up.

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