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-   -   Snatch, CNJ Feedback (http://www.catalystathletics.com/forum/showthread.php?t=7028)

Mark Wissler 05-02-2013 10:20 AM

Snatch, CNJ Feedback
Open to anyone, feel free to tell me why this is bad.

My feet don't usually come forward, but I did a little bit on both of these lifts, and felt really far forward at the bottom of my snatch, but recovered enough to stand up. Is that from not finishing with my shoulders far enough back?

Greg Everett 05-02-2013 12:51 PM

On both sn and cln, you rush a bit from the floor which makes your hips rise too quickly, which makes you off balance a little forward and prevents you from moving the bar back off the floor along w your shoulders knees and hips to shift your weight back.

Get tight in the start and break the bar smoothly, immediately shifting your weight back toward your heels wth your chest up. Think of the bar moving in a backward diagonal line from the floor to the hip - move the bar back to the hip rather then moving the body forward into the bar as you explode at the top of the pull.

The above (being out of balance forward in general) will usually prevent you from extending completely (more evident here in your clean than sn).

Jerk - stay on your heels all the way during the dip and drive - torso should move vertically down and up. Start with the palms deeper under the bar and the elbows spread out and down more.

Mark Wissler 05-02-2013 12:54 PM


Just for clarification: For now, I'll be slowing down my first pull enough to maintain a better position and a more upright torso?

Greg Everett 05-02-2013 12:59 PM

Not slowing down exactly, but set your starting position tightly and squeeze the bar off the floor - push w the legs and lift the chest - just make sure you don't rip it off so hard. You can still move quickly in the first pull, it just has to be controlled enough to ensure proper position and balance.

Mark Wissler 05-02-2013 01:01 PM

I understand completely now. Thanks again.

Mark Wissler 05-06-2013 09:15 AM

Wow, that made an enormous difference. I was worried I wasn't staying more upright, but at the knees, I'm almost 30 degrees more vertical in the torso now.

I'll be working to make this more consistent for a while. Any more thoughts on this?

Greg Everett 05-06-2013 10:33 AM

Huge improvement.

Be careful not to slow down at any point during the pull - as you move into the hips, you're slowing down a bit, probably because you're mentally preparing to accelerate at the hips. Keep the bar moving at least at a constant speed until you initiate the explosion.

Next big thing is keeping the bar closer as you pull under. That handy bar path tracing should show you pretty clearly that it's moving out too much. When you finish your extension, make sure you're getting a good push up with the legs and also actively pushing the bar back against your body with your lats.

Initiate the pull under by pulling the elbows as high as possible and out to the sides while still actively keeping the bar as close to the body as possible.

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