Form check on Snatch pulls

[Craig Snyder]

If you would be so kind, here are 2 vids of snatch pulls that I took from todays workout. I am really working on getting this part right and hopefully the rest of the lift will fall into place. But I have noticed problems here in the past, such as hips to high and a weak scoop that I hope I have fixed.

This first video is one of my warm up sets at 95#
http://www.youtube.com/watch?v=Oh-PAniJzZg

This second video is 110% of max snatch at 145#
http://www.youtube.com/watch?v=iN5UFTB2DcY

Thanks in advance for any advice.
Craig

[Greg Everett]

Not bad. Here's what needs fixing -

1. your weight shifts forward on your feet as the bar moves up your shins - you have a good start posiiton, b ut then you raise your hips faster than your shoulders and allow that to shift your weight to your toes. Stay back and keep your chest up.

2. Tied in with #1 is your extension - you do a back bridge. That works for super short weightlifters, but you don't qualify. Your body should essentially be straight, but inclined as a whole slightly backward. In other words, get your shoulders behind your hips, but dno't allow your hips to cross forward of the frontal plane as described by a vertical line through your shoulder, hip and ankle when standing straight. That means - Yes, weight will still be focused just in front of your heel even though you're extending on your toes.

[Greg Everett]

I forgot to add - how far back you'll actually be able to incline the body will depend wholly on how much weight is on the bar. More weight + more possible layback.

Check Aimee here- http://www.cathletics.com/resources/...snatchPull.mov

Now Aimee is not the greatest puller in the world (she tends to slow down a bit too much during the scoop and scoop a little early, as well as round her shoulders forward at the top....) - but this is a decent pull at a very light weight. You can see that she has to extend straight up because it's so light. But that is much preferable to pshing the hips forward.

[Craig Snyder]

Thanks for the fast reply.

At 65" tall you gave me a good compliment about not being super short...I don't hear that very often.

Basically, keep back on my COG centered around my heels and pull up and not back.

Thanks Greg.

Craig

[Arden Cogar Jr.]

Again Greg, your observations and coaching are incredible. I learn so much by reading what you write.

Thanks.

All the best,
Arden

[Aimee Anaya Everett]

I don't pull like that anymore!

[Allen Yeh]

The hooping has paid off bigtime.