Learning the snatch - Snatch form. please advise

[dipankar mohanty]

I just started learning the snatch about 2 months. This was close to 50kg. As you can see from the video that there are some glaring flaws in my technique.

http://www.youtube.com/watch?v=RSHeutXg2mg

Please do point them 'em out to me one by one. I'm from India and its safe to say there are no weightlifting coaches for normal joes like me nor you can find any in a 100 mile radius! I also practice in a commercial gym so I have to conservative with the weights cause I cant drop em on the floor. Not to mention the confused looks that I receive from gym members

I just received greg's book 2 weeks back (thanks amazon). I have that with me right now. It would be great if someone points to me what should I be doing to rectify the flaws in my technique, maybe on which day what etc etc.. If i gain have to relearn the progression as mentioned in greg's book i'm ready to do that as well.

..as a sidenote ignore the newbie celebration at theend!!

[Matt Morris]

There may be more things, but first, make sure your back angle stays fixed during your first pull. Your butt comes up immediately and for a split second your back is parallel with the floor. Try locking your back angle when you get set up, and slow down your first pull until you can maintain that angle throughout the first pull. You can think about keeping your chest up during the first pull if that helps. Once you do that, send another video. keep up the hard work!

[Greg Everett]

I second what Matt said. That's the number one thing to fix right now - pulling posture. Check the error correction section for something like "leading with the hips"; should be in the general errors section. That will give you some correction ideas.

You need to keep working on your hip flexibility as well, and that will improve your start and receiving positions.

Thanks for buying the book.

[dipankar mohanty]

Originally Posted by Matt Morris

There may be more things, but first, make sure your back angle stays fixed during your first pull. Your butt comes up immediately and for a split second your back is parallel with the floor. Try locking your back angle when you get set up, and slow down your first pull until you can maintain that angle throughout the first pull. You can think about keeping your chest up during the first pull if that helps. Once you do that, send another video. keep up the hard work!

Thanks Matt. Really appreciate your help. That was the first thing that hit me - why was my back parallel to the floor!!!??

[dipankar mohanty]

Originally Posted by Greg Everett

I second what Matt said. That's the number one thing to fix right now - pulling posture. Check the error correction section for something like "leading with the hips"; should be in the general errors section. That will give you some correction ideas.

You need to keep working on your hip flexibility as well, and that will improve your start and receiving positions.

Thanks for buying the book.

Thanks Greg for taking the time out of your busy training schedule (and also maybe watching the European men's 62 kg yesterday!!). page 188-189. Had a question though. should I start with the simplest movement - the snatch deadlift or do complexes like a snacth deadlift + pull or halting position specific work. How do I identify I don't have enough strength? I've stopped doing conventional deadlifts now but a few months back it was 310 pounds.

[Matt Morris]

Originally Posted by dipankar mohanty

Thanks Matt. Really appreciate your help. That was the first thing that hit me - why was my back parallel to the floor!!!??

I have two hunches...

1) your weight might be on your toes when you begin pulling off the floor...you want your weight balanced between the ball and heel of your foot. If you are on your toes, then the weight gets in front of you too much and you tend to lean forward.

2) you might be impatient with your first pull. Remember the first pull's main purpose is to deliver the barbell from the floor to the optimal position for the second pull. Don't worry about yanking the bar off the floor. You can have a slower first pull and then accelerate when the bar gets past your knees.

Hope that helps!

[Greg Everett]

Strength isn't exactly the concern in this case - just your ability to move the weight properly. You can try the DL + Pull + snatch complex, and if you find you can't hit the positions properly, then simplify from there. Halting snatch DL may be a good one - slow pull to upper thigh, pause w shoulders in front of the bar, shins vertical, proper back angle.

[dipankar mohanty]

Originally Posted by Greg Everett

Strength isn't exactly the concern in this case - just your ability to move the weight properly. You can try the DL + Pull + snatch complex, and if you find you can't hit the positions properly, then simplify from there. Halting snatch DL may be a good one - slow pull to upper thigh, pause w shoulders in front of the bar, shins vertical, proper back angle.

Will do that!

[dipankar mohanty]

Originally Posted by Matt Morris

I have two hunches...

1) your weight might be on your toes when you begin pulling off the floor...you want your weight balanced between the ball and heel of your foot. If you are on your toes, then the weight gets in front of you too much and you tend to lean forward.

2) you might be impatient with your first pull. Remember the first pull's main purpose is to deliver the barbell from the floor to the optimal position for the second pull. Don't worry about yanking the bar off the floor. You can have a slower first pull and then accelerate when the bar gets past your knees.

Hope that helps!

True.. I also felt that I was rushing the first lift .. probably a lil worried that I'll lose acceleration.

[Greg Everett]

You need to remember that acceleration comes from the end of the pull, not the beginning, and that the better your position and timing entering the second pull, the more acceleration you'll be able to produce. Position comes before everything else.