Review snatch Technique

[Maika Milla]

Today i made some more videos of my snatching and i hope i can get some feedback on the technique.
The first video is are two typical misses, one in front one behind.
The second video is a snatch that i got.

Im still not sure if i do the extending part of the second pull right:
Am i on my toes too early? Seems that in the missing videos it could be.
Also do you see early arm bending?

skip to 0:18
http://www.youtube.com/watch?v=-bzoXiPBBic

skip to 0:18
http://www.youtube.com/watch?v=BytMb9YIsZ8

hope you can help me out. thanks

[Bee Brian]

A few pointers from me:

- Shoulders should be WAY IN FRONT of the bar starting from the very beginning up until the moment where your front thighs make contact with the iron.

- Try not to lift your feet off of the floor too early. This is prominent with your failed lifts.

- A part of the jumping phase is where you violently thrust and EXTEND your pelvis forward. This requires you to "open up" your hips by having your torso aligned or arched back with your fully-extended lower body (Knees and ankles).

You are jumping too early and are not extending enough. The top pull of a snatch should look like this:



(That's me right there. lol. Notice the synchronized extension of my torso, knees, and ankles. That's a KEY POSITION.)



Another image of this top-pull position would be Taner Sagir: http://www.google.com/imgres?imgurl=...tx=133&t y=54

He has a bit of an exaggerated hip extension, but what matters is you must AT LEAST have your torso aligned with your fully extended lower body OR FURTHER BACK.

[Greg Everett]

The biggest problem is that your weight is too far forward over your feet right from the start of the lift. You have long legs, which is making that start position tough, but with more flexibility, it will improve. In any case, it's a decent position for what you;re working with height and flexibility-wise. The problem is that when you separate the the bar from the floor, you continue moving straight up - the bar is over the balls of your feet or even your toes, and so your weight remains there. Immediately as you break the bar, you need to shift back toward your heels and establish a balance over about the front edge of the heel for the remainder of the lift.

It's true that you're not extending completely, but this is likely a reaction to being out of balance forward - you have to cut the lift short and try to jump under the bar because you're essentially falling.

In the miss behind, notice how, while you're still forward, you do shift back more higher up in the lift and bring the bar back into your hips more than the lift before - this could have been a make if you had secured the bar better overhead - push it straight up and squat straight down instead of trying to pull the bar back.

I would suggest practicing segment deadlifts with pauses at about 1" off the floor, the knee, and all the way up into the hips. The key is that at each of these points, your weight should be balanced more toward the heel without dropping your chest. When you're comfortable with those, do a complex of snatch segment pull + snatch.