How can I optimize this form to make my snatch more efficient? I read a post by Glen Pendlay where he explains snatch and clean and jerk goals in comparison to your back squat. He says good lifters can front squat 90% of their back squat, clean and jerk 90%-100% of their front squat, and snatch 80% of their clean and jerk.
Based on those numbers, I have the potential to snatch another 50 pounds by tweaking form. This is 90% of my current 1rm. How can I improve it?
im also curious what you guys think about grip width. The wider i grab the weaker I feel on the catch. The more narrow i grab the better of a pull I get. If i grab too narrow I hit my pubic bone really hard and the bar rainbows. who here grabs right at the collars and how big is your wing span? in this video i think i grab too narrow and bend my arms on the pull to get it to my hips. i have a 72 inch wing span and grab 4 inchs inside of the collar.
You have to keep in mind that efficiency in the lifts relative to strength numbers as you describe is not just a function of technique (and therefore controllable), but also of traits like speed/explosiveness, which are only minimally trainable. In other words, the more explosive you are, the more of your strength lifts you'll be able to snatch and clean & jerk.
That said, the lift isn't bad, although I'd be curious to see it at normal speed. But you do have some flexibility work to do - your upper back is very kyphotic and your squat position could improve.
If you have to bend your arms that significantly to get the bar into your hips, yes, you need to widen your grip. The wider the grip, the weaker you will be overhead, but you can strengthen that position and improve the structure you have currently.
Bring the bar back toward you off the floor and keep it closer to your thighs on the way up. It may help also not to have your head back so far during the pull.