Form check - lowbar squat & snatch
 

Hi all, this is my second set of three at 95kg (209lbs)

3 sets of 5 at 95kg is my new PB so this is pretty heavy for me.

(for the smart alecs that want to point out that I did 6 in this set, yes, I lost count because I was squatting heavy! :p :o )

And this is my new PR on snatch, 52.5kg (116lbs) been doing olly lifting for about 4 months now, am competing for the first time in a few weeks

snatch - keep the bar moving through the middle of the pull - don't slow down before you explode. engage the lats more to push the bar all the way into the hips. you also simply need to be more aggressive with your finish and pull under.

squat - don't low bar back squat.

Hahaha well I sort of wondered if you would say that.

If I told you that my goal was simply to get strong&powerful, that me competing in the Olly lifts was 'just for fun', but my priority was simply to get stronger (for boxing, mma, and just general life)... would that change your opinion?

I low bar squat because I view it as complementing the front squats that I do as part of the C&J classes. However I personally don't enjoy it, and if you feel that it would be best for my overall strength development if I move to high bar... well I am quite happy to do so.

It really doesn't.

That is, doesn't complement the FS. The trouble is it usually requires some unnatural and awkward positioning, rather than the more natural positioning of a regular style squat

Yes, I would just squat (that's a high-bar back squat in internet parlance). The low bar thing is not more beneficial to anything but low bar back squatting. If you're worried about posterior chain strength, you should be doing a lot of DL variations, RDLs, SLDLs, good mornings, etc etc.

Done and done.

Thanks!

If you ever plan to low bar squat again, you need to work on the following:
1. Your knees are traveling too far forward. They should stop moving forward about 2/3 of the way down on your descent, and they should not move forward as you bounce out of the hole.
2. Avoid the temptation to crane your neck up as you come out of the hole like you do beginning on the third rep. Keep your head and gaze in the same position throughout the rep. Your head position and gaze is a little too far down to begin with though.
3. You are too loose overall. Take a deep breath before each rep and stay tight the entire time even when you are pausing between reps.
4. I think your bar position is a little too low, but I can't tell for sure without a view from behind.

Good luck at your first meet!

Thanks Tamara, but I think I am done for the immediate future, at the very least until I have a coach who can work with me.

Definitely post a high bar squat form check once you switch! That's why the internet is awesome. You have people who can coach you online even if you don't have a coach close to you.

Will do - squat day tomorrow.

Actually a little embarrassed, I didn't realise it until I just went to do some more reading of Olympic Lifting, but I was just up to the part where Greg discusses low bar vs high. In a lot of detail. :o

I won't post any more questions until I finish it.. will post the form check though :)