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Old 11-08-2011, 10:44 AM   #2
Greg Everett
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Not a bad start. Here are some things that will help make it even better:

First on both the snatch and clean, don't start so far back on your heels that your toes are lifting from the floor - keep your feet flat. Definitely more weight on the heels than on the balls of the feet, but you don't want to be waterskiing. When you lift the toes like that, more often than not you end up rocking forward farther than you would have been otherwise. You can see in the slow mo sections that during the entire pull, you're rocking forward on your feet. You should be flat-footed for the first portion of that movement.

Also on both lifts, you need to either move the bar into a higher starting position, or you need to learn to wait longer to extend the hips (I recommend the former for now). The bar is nearly at the top of your knee - it should be much higher on the thigh. You start both lifts with immediate hip extension, but it's too early for that, which is why you shift forward like you do and don't get as good of a snap with the hips. If you want to start at the knee, your first movement needs to be pushing against the floor with the legs to extend the knees more with about the same back angle; once the bar reaches upper thigh, you can explode with the hips and legs together. The idea behind the mid-hang position is that you're putting the bar at about the position in which you would initiate this final hip+knee explosion - but if you want to practice this, you have to make sure the bar is in the right position or you're just practicing exploding too soon.

With regard to layback, you don't necessarily need to. What's happening is that because you're opening your hips too soon, you're having to finish the extension with leg drive almost exclusively. This means that you can't generate as much speed, but also that you're leaning back for longer, meaning you will end up out of balance. If you stay over the bar longer, i.e. extend the knees more before you extend the hips, you'll be able to snap the hips open more quickly and achieve more opening with the hips without falling backward.

Snatch - In your effort to turn your elbows out, you've protracted your shoulder blades dramatically. You need to keep your shoulder blades about neutral in terms of retraction/protraction and slightly depressed with the effort to arch the back with the aid of the lats. From that position, internally rotate the arms to point the elbows to the sides.

Tough to see in those videos, but it looks like you're actively extending your elbows during the pull as well. Your arms should be straight not because you're straightening them, but because you're not bending them. That is, their extension should be passive and a result of the weight stretching them long without any resistance by you to bend the elbow. Locking them will make the bar swing away from you as you try to transition under it as well as slow that transition.

Overhead, don't shrug your shoulders up. Retract your shoulder blades completely - think of pinching the top inside edges together and you'll get proper retraction with some upward rotation. This is your foundation - if this isn't tight and solid, you will have trouble stabilizing the bar.

Finally, when you transition your feet, try to punch them back down against the ground flat. Right now you're dragging your toes a bit and ending up in a marginal position with the weight on the inside edges. Part of that is flexibility, which will improve, but you need to be more aggressive with the feet and re-establish your base immediately.

I'm sure I left a few things out, but that should be more than enough to work on for now. Good luck.
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