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Old 02-21-2009, 02:05 PM   #1
Brian Lawyer
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Default D. Coaching Vid - Snatch Deadlifts (semi halting)

During one of my workouts this week I did 225lbs x 2 x 4 of Snatch deadlifts. Below is video of two of these sets. I call them semi halting because I was trying to be very deliberate about hitting the mid-hang snatch position on my way up and down. The other things I was really trying to practice was keeping my torso more upright and my knees flared out through the entire first pull. I probably should have just done halting snatch deadlifts to really practice all these points but I went ahead and just finished out the final hip extension.

I believe this is set 1
http://www.youtube.com/watch?v=mndEGpUF854

I think this is set 2. After I watched the first set on video I was really trying to keep my torso more upright. It's hard to tell much of a difference but I think I did a little better on this set of keeping torso more upright and knees flared.
http://www.youtube.com/watch?v=pYp4u6JJxis

Side note I was using straps. This was more of a technical practice and I didn't want to be distracted by grip. Also, 225lbs is roughly 109% of my Snatch PR.
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Old 02-22-2009, 12:04 PM   #2
Greg Everett
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The second is much better. The key is moving the knees, hips and shoulders together - in your first set, you're extending your knees without equivalent movement of the hips and shoulders - in other words, you're lifting your hips too fast.

Work on arching that back more - you're pretty soft.
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Old 02-22-2009, 01:34 PM   #3
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Originally Posted by Greg Everett View Post
The second is much better. The key is moving the knees, hips and shoulders together - in your first set, you're extending your knees without equivalent movement of the hips and shoulders - in other words, you're lifting your hips too fast.
Thanks Coach!! I am surprised you noticed the difference between the two sets. I could hardly tell. I remember watching the first set on video between sets and then consciously trying to keep more upright torso the rest of the sets.
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Work on arching that back more - you're pretty soft.
I think that workout was the day we were having the Transverse abdominus discussion. Before you explained to me why hyperextension when pulling is good and neutral spine when pressing is good. I was probably trying to maintain a neutral spine on that pull.

BTW, my knee was acting up the last couple days. So my workout today was bring my laptop to the garage, put in your DVD, and do your DVD with a 45lb bar skipping over anything that required a deep squat. It was a killer workout and I definitly worked my hook grip over quite a bit. Skin is coming off of one of my thumbs. I couldn't resist doing a couple work sets of snatch afterwards even with the bum knee. I did 2 x 155lbs pretty easily.
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Old 03-05-2009, 02:57 PM   #4
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Coach,
Is Snatch deadlifts the best assistance exercise for practicing keeping the knees flared all the way through the first pull to the mid-hang position. I have found this is really key for me. I am not sure why this makes such a big difference because I have short legs to begin with. But for some reason, the knee flare really helps me keep my torso upright and clear my knees better when snatching. So aside from working these snatch deadlifts, what else. Do I need to slow things down to drill it in my brain or work more explosive like snatch pulls....
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Old 03-05-2009, 03:38 PM   #5
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DLs will help. And just make it a focus in your lifts until it's more natural.
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Old 03-05-2009, 07:17 PM   #6
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DLs will help. And just make it a focus in your lifts until it's more natural.
I think I am going to work some Halting Snatch grip next week. That should take care of the movement I want to focus on.

IMO, the rest of the snatch grip deadlift from mid-hang up does not have much use. It is kind of akward and then I have to lower it back down to my knees. Strength is not an issue for me and there is nothing functional about the downward part of the Snatch Grip Deadlift. I'm thinking a good Halting snatch deadlift up to mid-hang, keeping knees flared, hips and chest rising together should do the trick. Maybe I will get some video.
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