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Old 08-03-2010, 12:28 AM   #1
Johan Simu
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Default Power snatch technique advice

I am a total newbie in the snatch, have only done it a few times. Trying to teach myself through the top down progression described in Harveys Explosive lifting for sports. So I started working from blocks(or well technically benches ).

Here is a video of it from yesterday. I first hit a couple of reps of high pulls before trying the snatch.

http://www.youtube.com/watch?v=yTSzk2nQpgI

Is there any large glaring error I can fix?
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Old 08-03-2010, 12:32 AM   #2
Johan Simu
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Every now and then during the second pull I hit my pelvis bone quite badly, is there any easy way to ensure this wont happen?
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Old 08-04-2010, 05:13 AM   #3
glennpendlay
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The best thing would be to shoot a video from a 45 degree angle so we can see what is happening with your hips and the bar.
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Old 08-04-2010, 06:20 AM   #4
Greg Chin
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Glenn's advice is the best for getting really specific info. But otherwise it's quite likely you're initiating the second pull a little too late, and/or slamming your hips into the bar. One way to avoid this is to practice drills that ingrain a pattern in your movement between the first and second pulls.

For sets of 10 you could try pull the bar from below your knees to just above the mid-thigh (in the range of where you should be starting the second pull). The focus here is to really concentrate on the path of the bar, so start with just 20kg before working up. If you're doing these right your quads should hate you.
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Old 08-04-2010, 06:41 AM   #5
Johan Simu
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Thanks!

I will shoot a new video from a different angle.

Greg I will give that exercise a try today!
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Old 08-04-2010, 01:32 PM   #6
Johan Simu
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Here is a new video. Best angle I could muster in my gym They felt a bit better today, didn't bash my pubic bone at all. First did a few reps of high pulls before every snatch to ingrain the vertical bar path into my head. When I just snatch without high pulling a few times before I tend to throw the bar out away from my body.

http://www.youtube.com/watch?v=sBCu_mcCzGA
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Old 08-05-2010, 12:29 AM   #7
Blair Lowe
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I think I see an early arm bend issue starting to develop. I don't know why you are snatching with grips, but ok.
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Old 08-05-2010, 01:15 AM   #8
Johan Simu
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Thanks, is there any good drill that can be used to correct early arm bending? I have noticed it myself both when I clean and snatch but it seems so automatic that I am at loss on how to correct it.

I am not sure what you mean by snatching with grips? If you mean the straps its because the skin on my hands are completely torn, a bunch of calluses got ripped and even taped it hurts to much to grip without straps
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Old 08-09-2010, 01:44 PM   #9
Gant Grimes
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Quote:
Originally Posted by Greg Chin View Post
For sets of 10...
WTF?

Quote:
Originally Posted by Johan Simu View Post
Every now and then during the second pull I hit my pelvis bone quite badly
Quote:
Originally Posted by Johan Simu View Post
They felt a bit better today, didn't bash my pubic bone at all.
Uhh...where are you hitting yourself?
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Old 08-09-2010, 04:06 PM   #10
Greg Everett
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quite a few things you will improve on over time, but some big ones -

first, you're too far forward on your feet. think of staying on your heels the whole time and let yourself extend on the toes naturally.

second, if you're hitting your pubic bone and pulling early with your arms, chances are you'll do better with a wider grip.

third, your upper back is super rounded. this looks like more of a lack of mobility than anything you're doing/not doing intentionally. but that will limit what you can do in the lifts - spend lots of time foam rolling and stretching so you can get fully extended.

finally, and probably most importantly, you need to be way more aggressive. it looks like you're not putting any effort into it at all - it's understandable to not be moving super fast when you're thinking about all the things you need to do, but try some reps without thinking and focus only on speed - you might be surprised how well they turn out.
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