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Old 07-17-2012, 11:02 AM   #6
Greg Everett
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Join Date: Oct 2006
Posts: 1,838

You do shift forward as you're setting into the squat, which the forward head position can cause or exacerbate, but it looks to me in this case it's probably just more of a lower body flexibility issue. However, keeping your head up a bit more will probably help. Next time you do these, make it your goal to keep your head and torso position the same as it is when you have the bar racked on your back - that is, just a slight forward incline of the torso and the head pushed forward just a bit. If you can't do it, you'll know for sure your hips/ankles are too tight and that in order to get into a better position, you'll really need to stretch them out.

Regarding catching high and riding down, that's fine to a degree - you never want to receive in the absolute rock bottom, primarily because it's extremely difficult to stabilize the bar and is very jarring. But you can definitely try to receive it a bit lower than you currently are. Your movement is very good - just try to put even less leg drive into it - keep the dip/drive movement/timing the same, but just reduce the upward force a little, and that will force you to push down lower. As the weight increases, obviously the leg drive will need to increase a bit accordingly, but your goal should be always to catch it as deep as possible, considering that the max depth should never be absolute bottom.

Your receiving depth does decrease as the weight increases, and you can see the decrease in stability. Always forcing yourself to receive the weights as low as possible even when they're light will help with this by making that lower receiving position more comfortable and natural, and improving your confidence. Continue working up to the heavier weights especially in the OHS to keep improving the basic strength and mobility in the bottom position, and that will transfer over to the snatch balance.
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