Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 12-17-2011, 12:53 AM   #1
Kenny Westerman
New Member
 
Join Date: Nov 2011
Posts: 5
Default Snatch critique

Hi All,
Here is a video of an attempt at a 130 lb. snatch triple:
http://www.youtube.com/watch?v=Wxdo2ZMde3Q
Any tips would be much appreciated. I know I have the strength for the triple because I was able to complete it afterwards, but in the last rep here I dump the bar forward, which happens in most of my snatch misses though I can't figure out the cause.
Kenny Westerman is offline   Reply With Quote
Old 12-17-2011, 04:40 AM   #2
Spencer Mackay
New Member
 
Join Date: Oct 2010
Posts: 43
Default

I think you lose it forward because you're not sitting into your bottom position consistently. When you catch the bar, you still have a bit of forward lean with the torso; extend your arms in a straight line following from your torso and they are going to be pointing 45 degrees forward, you won't be able to sit down in this position. Catching the weight here will be taxing on your shoulder flexibility.

The bar may be contacting slightly low on the hip, it could maybe be slightly higher, this improve the vertical line of the bar.

Do some t-spine, hip and ankle mobility work to iron out your bottom position. Mix in snatch balances, 1-1/4 overhead squats and things to sit deeper.
Spencer Mackay is offline   Reply With Quote
Old 12-18-2011, 08:17 AM   #3
Keith Miller
Member
 
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 130
Default

You're not sitting into the bottom, period. Get yourself down, and sit into the bottom position. If you catch it high, stop where you catch the bar, then ride it down into the bottom, then recover. Whatever you need to do to get there!!
Keith Miller is offline   Reply With Quote
Old 12-18-2011, 09:31 AM   #4
Kenny Westerman
New Member
 
Join Date: Nov 2011
Posts: 5
Default

Thanks for the help, guys. I posted that video because it was the most recent, but here is a link to another triple where I catch in the full bottom position. As you can see I am pretty inconsistent, so any tips to help consistency would be great.
http://www.youtube.com/watch?v=bEQRdYfNJSQ
Kenny Westerman is offline   Reply With Quote
Old 12-19-2011, 12:35 PM   #5
Spencer Mackay
New Member
 
Join Date: Oct 2010
Posts: 43
Default

Kenny, it's hard to see from that angle but you are maybe pulling around your knees a little. You look quite tall so this will (kind of) be a given. Work hard to drive your knees back as part of the pull from the floor. I think the pull line would probably be good after this point.

A key point for you to catch it in the bottom would be to re-flex the hips immediately after punching them through. The quicker you can do this, the better. If you re-flex the hips and sit back, you will sit down. Think of a back squat. If the hips don't sit back and down you will probably jam the bar and push it forward, which is what you seem to do when you miss.

High hang work heavy weight will force you to be quick going down, and the movements I mentioned above will ingrain the bottom position.

Nice work, stick in.
Spencer Mackay is offline   Reply With Quote
Old 12-19-2011, 01:07 PM   #6
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,730
Default

The lifts are quite good. You just aren't good at that bottom position. More practice. Sit in all the way on every single rep you do, no matter how light and how high you catch it. Sit in the bottom for 3 sec. Every time.

When you recover, push up on the bar and follow it with your body. In the second video, you're pushing your hips back excessively as you stand - stand up not back.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 12-19-2011, 09:40 PM   #7
Kenny Westerman
New Member
 
Join Date: Nov 2011
Posts: 5
Default

Thanks again for the help. When looking over the videos, I realized that I look up during the end of the pull, I think because it helps me feel like I'm getting full extension -- is this a problem?
Kenny Westerman is offline   Reply With Quote
Old 12-20-2011, 09:35 AM   #8
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,730
Default

Quote:
Originally Posted by Kenny Westerman View Post
When looking over the videos, I realized that I look up during the end of the pull, I think because it helps me feel like I'm getting full extension -- is this a problem?
Not necessarily, but I discourage it. Throwing your head back usually does 2 things: 1, it encourages the hips to move too far through the bar, and 2, it prevents you from maintaining a consistent focal point throughout the lift, which means it's more difficult to orient yourself and maintain balance.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 10:54 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator