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David Wadley 06-18-2014 11:27 AM

Snatch Help
Hi Guys,

I've been doing crossfit for a few years and have taken a break to work on the lifts. Could I get some outside opinions on form? When I reach 90% and above on the snatch I end up with what seems to be"soft elbows". There are some days where I lock it out well... but more often then not I press out the weight above 90%. This was my current 1 rep max as of last week.

Any ideas on how to clean this up?


David Wadley 06-18-2014 11:29 AM

The link wasn't working so I will try it again.


Patrick Steele 06-22-2014 01:58 PM

Nice snatch David.

Biggest thing to my eyes is you are catching the bar with some of the weight shifted to your toes. Your feet shifted back about an inch or two when they left the ground. That will force you onto your toes when you catch the bar (makes it harder to stabilize). Trying to drive the weight into your heels by actively pushing your knees back during the first pull will help you a lot.

Be conscious of the catching position and try and keep the weight in your heels on that. Snatch balance could be beneficial for you as well as snatch push press. Both of these will help strengthen your shoulders in the above-the-head snatch grip positions.

Blake Barnes 06-24-2014 09:11 AM

I wouldn't go as far as to say your landing on your toes. Jumping back and inch or two isn't an issue as long as everything else comes back with you; and your lower body looks stable so that's all good.

I think you need to work on a couple things. Shoulder mobility (or any impingement issues affecting the shoulders) and overhead strength. Almost every CrossFitter I've talked to has had shoulder issues. As far as the mobility, the best thing to do would be to go see a sports massage therapist or a chiropractor to see what you really need to do.

As far as the strength issue, try to work on your shoulders and upper back. Two great exercises for this are "Press in Snatch" and "Snatch Push Press".

David Wadley 06-24-2014 09:30 AM

Thanks for the input.
I kind of knew that my overhead game is weak - and this gives me the kick in the ass to get on it.
As for the mobility - I will have to investigate.

Thanks again for the advice!

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