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Old 07-15-2009, 10:06 AM   #1
Rachel Izzo
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Default banging hips -- PAINFUL

So I'm pretty desperate at this point. A few weeks ago, I had a few bad snatch work outs and I pretty much felt like I'd fractured my pubic bone at the end, from hitting it so hard against the bar when I snatched. I rested a week or so, snatched again on Monday, and it's excruciating again.
What can I do to 1) not bounce the bar off my hips so much and 2) get the pain to go away? It's gotten to the point where just brushing the bar hurts because it's so bruised, and it's messing up my technique. I'm worried I'll have to take excessive time off from snatching because it's so painful.

I'll upload videos of my snatches, too.
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Old 07-15-2009, 10:46 AM   #2
Steven Low
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Yeah, upload the vids and we'll see.
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Old 07-16-2009, 10:26 AM   #3
Garrett Smith
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Slow-motion (12-15 seconds per rep) snatch pulls. Use this to really focus on your double-knee bend setting up a vertical second pull and a straight-up-and-down triple extension at the end.

Snatch pulls full speed while focusing on driving the bar straight up and not off your pelvis. If the bar is pushing forward, you're still doing something that is causing the bar to bang on the pelvic bone.

You might want to try other things to work on your snatch strength without risking your pelvic bone for a while, like snatch balances and OHS.
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Old 07-16-2009, 06:41 PM   #4
Ken Urakawa
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I'd be willing to bet that you're letting your shoulders depress/sag as you come into the second pull. Try doing some hang snatches or pulls keeping your shoulders shrugged the whole time. Bar should contact waist band.
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Old 07-16-2009, 09:51 PM   #5
Greg Everett
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bring the bar into your legs as it passes the knees. the only way you can bang is if there is distance between the bar and your hips. by the time it reaches your hips, it should already be in light contact with your body - no collision potential.

and finish with the leg drive - you're driving your hips into it instead of stretching your body tall. extend the body in a straight line (or close to it), just leaned back as a whole to whatever degree is necessary for balance. don't push the hips through the bar.
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Old 07-17-2009, 06:54 AM   #6
Garrett Smith
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The slow motion pulls really helped me learn (in slow motion, natch) exactly what Greg described above. Easier to do/learn those things for me at super-slow speed.
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