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Old 01-22-2007, 11:18 AM   #1
Dave Van Skike
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Default Split Snatches.

I have freakshow long arms (1/1.05 positive ape index. ) and find the split style very natural. Any thoughts on why a person wouldn't want to do these. I have played around with split cleans and split snatches for reps with a dumbell. I'd like to start workign up in weight. Trouble is, not sure where I can look to see if I'm doing it right. My local Crossfit affiliate doesn't teach it that I'm aware of.

Any thoughts?
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Old 01-22-2007, 04:14 PM   #2
Robb Wolf
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I like them a bunch. Very athletic and I tend to alternate forward legs as I'm using them for athletic development, not so much for competition. Maybe Josh will chime in on this as he uses the split variants in competition with good success.
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Old 01-23-2007, 08:53 AM   #3
Elliot Royce
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Just curious since I have 36" long arms. Why would long arms make the split snatch more suitable? I thought it would help if you're not able to get into a full squat.
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Old 01-23-2007, 10:49 AM   #4
Dave Van Skike
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Quote:
Originally Posted by Elliot Royce View Post
Just curious since I have 36" long arms. Why would long arms make the split snatch more suitable? I thought it would help if you're not able to get into a full squat.

Elliot,

It's just my guess that the longish arms are contributing. I have pretty crummy flexibity as well so dropping into an OH squat is a challenge but gettign low with a split is easy.
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Old 01-23-2007, 01:29 PM   #5
josh everett
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Here is a post I made on crossfit.com in response to a guy that asked if he should split snatch.
" If your goal is fitness by all means practice & use the squat snatch. The flexibility required to perform the movement is a great thing to have.
Now if you are a competitive weightlifter the rules define a snatch as one movement from the floor to overhead. Whatever style gets the most wt over your head in one motion is what I'd go with. For me my best squat sn is 92.5k, my best split sn is 122.5k. A squat sn got me to the american open, the split sn got me to the national championships.
For me no amt of time or work was ever going to improve my shoulder flexibility & stability enough to have a great OHS. I worked my butt off with coach B for years on this.
Would I ever teach a junior high or high school weightlifter the split? no. But a masters lifter or someone who has ruined their shoulder flexibility from years of bench press I certainly would. There are a large number of masters lifters who split sn so if it's what you need to do Craig then go for it."
I like the split versions for the same reasons Wolf stated and also for the reasons I wrote above.
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Old 01-25-2007, 11:11 AM   #6
Rick Deckart
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Hello Josh,

as I will try the split lifts for a couple of weeks and may likely stay with them (I tied my squat snatch PR with the split snatch on the first trial) I have a question:

How do you cope with potential imbalances? Do you switch legs or do you use some extra work like bulgarian single leg squats?

Do you have any tips for the split clean? I find the snatch an easy natural movement, not so the split clean.

Thanks,

Peter
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Old 01-25-2007, 03:38 PM   #7
josh everett
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Well I started splitting at age 28 i think. My plan was to stop competing at age 30 so i wasn't really worried about imbalances over that short of time span and considering the squatting I was doing ect. Now I'm sneaking up on 32 and I still compete & split & there are noticeable imbalances that I'll want to take care of some day. My leg I put forward is much stronger and I've noticed that one side of my lower back has developed more than the other.
I use the same leg forward everytime becuase i compete. The athletes i train that are using split snatches to train for sport I have them alternate at least some of the time (they really don't do enough volume to develop significant imbalances) other ways to prevent the imbalance include overhead split squats and front split squats done for equal sets/reps on each leg.
As far as the split clean goes it felt very natural for me from the begining. I basically do a power split clean unless i need to get low to recieve the bar. getting low to get a heavy clean feels natural and is no problen even though I never practice it. Trying to get low in a split clean feels incredibly akward and is difficult for me to do with lighter wts.
hope this helps, Josh
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Old 01-25-2007, 08:57 PM   #8
Allison Barns
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OK- I looked and it's not on the Exercises -> weightlifting link here.... what's a split snatch?
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Old 01-25-2007, 10:00 PM   #9
R. Alan Hester
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Here is a link to a video which illustrates a split clean at minutes 5:28, 5:52, and 6:44: http://www.youtube.com/watch?v=izfmP6-5tOg

The video was posted to this this PM thread:http://www.performancemenu.com/forum...read.php?t=335

Here is a jpg of the split snatch, but it is not as useful as the above video:
http://www.bodybuilding.com/fun/splitsnatch.jpg
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Old 01-26-2007, 10:50 AM   #10
Rick Deckart
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Quote:
Originally Posted by josh everett View Post
Trying to get low in a split clean feels incredibly akward and is difficult for me to do with lighter wts.
hope this helps, Josh
Thanks Josh,

yeah that's exactly my observation, I find it next to impossible to do a low split clean with say 30-40kg and decent form.

I will try the splits for say 6-8 weeks and see how much weight I can manage with correct form. After that I will decide if I will stay with the splits or go back to the squat style.

Thanks again,

Peter
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