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Old 01-22-2007, 12:18 PM   #1
Dave Van Skike
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Default Split Snatches.

I have freakshow long arms (1/1.05 positive ape index. ) and find the split style very natural. Any thoughts on why a person wouldn't want to do these. I have played around with split cleans and split snatches for reps with a dumbell. I'd like to start workign up in weight. Trouble is, not sure where I can look to see if I'm doing it right. My local Crossfit affiliate doesn't teach it that I'm aware of.

Any thoughts?
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Old 01-22-2007, 05:14 PM   #2
Robb Wolf
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I like them a bunch. Very athletic and I tend to alternate forward legs as I'm using them for athletic development, not so much for competition. Maybe Josh will chime in on this as he uses the split variants in competition with good success.
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Old 01-23-2007, 09:53 AM   #3
Elliot Royce
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Just curious since I have 36" long arms. Why would long arms make the split snatch more suitable? I thought it would help if you're not able to get into a full squat.
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Old 01-23-2007, 11:49 AM   #4
Dave Van Skike
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Quote:
Originally Posted by Elliot Royce View Post
Just curious since I have 36" long arms. Why would long arms make the split snatch more suitable? I thought it would help if you're not able to get into a full squat.

Elliot,

It's just my guess that the longish arms are contributing. I have pretty crummy flexibity as well so dropping into an OH squat is a challenge but gettign low with a split is easy.
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Old 01-23-2007, 02:29 PM   #5
josh everett
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Here is a post I made on crossfit.com in response to a guy that asked if he should split snatch.
" If your goal is fitness by all means practice & use the squat snatch. The flexibility required to perform the movement is a great thing to have.
Now if you are a competitive weightlifter the rules define a snatch as one movement from the floor to overhead. Whatever style gets the most wt over your head in one motion is what I'd go with. For me my best squat sn is 92.5k, my best split sn is 122.5k. A squat sn got me to the american open, the split sn got me to the national championships.
For me no amt of time or work was ever going to improve my shoulder flexibility & stability enough to have a great OHS. I worked my butt off with coach B for years on this.
Would I ever teach a junior high or high school weightlifter the split? no. But a masters lifter or someone who has ruined their shoulder flexibility from years of bench press I certainly would. There are a large number of masters lifters who split sn so if it's what you need to do Craig then go for it."
I like the split versions for the same reasons Wolf stated and also for the reasons I wrote above.
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Old 01-25-2007, 12:11 PM   #6
Rick Deckart
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Hello Josh,

as I will try the split lifts for a couple of weeks and may likely stay with them (I tied my squat snatch PR with the split snatch on the first trial) I have a question:

How do you cope with potential imbalances? Do you switch legs or do you use some extra work like bulgarian single leg squats?

Do you have any tips for the split clean? I find the snatch an easy natural movement, not so the split clean.

Thanks,

Peter
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