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Old 07-16-2012, 04:00 PM   #1
Jake Duncan
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I started following catalyst athletics online workouts about two months ago. I've added 20 lbs to my snatch so far and hoping for much more. Below are two snatches at my current PR. Please advise. Thanks

http://www.youtube.com/watch?v=r2BQfSH1cZM

http://www.youtube.com/watch?v=17TQN...feature=relmfu
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Old 07-17-2012, 11:33 AM   #2
Greg Everett
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Main thing to work on right now is improving the balance and timing of your pull.

In your start position, push your knees out to the sides a bit - that will allow you stay upright and better balanced and make it easier to get the bar past your knees.

Immediately as you break the bar from the floor, shift your weight back toward your heels and keep in there for the entire pull. Right now you're staying on the balls of your feet during most of the pull, and you're getting pulled forward, which is probably why you start trying to row the bar up with your arms.

Shift back and engage your lats with long, relaxed arms to push the bar back in toward your body. Make sure the bar contacts your hips as you finish extending - and this should occur with your arms still long and relaxed. Only after you finish extending the knees and hips in a nice balanced position should you engage the arms to pull under the bar.
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Old 07-19-2012, 04:46 PM   #3
Jake Duncan
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I really appreciate the advice. Here are three snatch pulls at 195lbs. Same, better, worse?

http://www.youtube.com/watch?v=8gbaPkulUn4
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Old 07-20-2012, 02:11 PM   #4
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Better. Push you knees out more, and don't get so far back onto your heels that your toes come up off the floor - stay flat footed, just get the weight back toward the heels.
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Old 07-20-2012, 03:24 PM   #5
Jake Duncan
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Thanks. I will keep posting video. Is it acceptable to take an unscheduled rest day? Not something I do often, but I am beat.
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Old 07-20-2012, 03:26 PM   #6
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Yes - be flexible with the program and make it work for you, not against you.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
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Old 08-20-2012, 03:33 PM   #7
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I took some time off and am focusing on pulling back on the heels with the lats engaged.

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Old 08-20-2012, 03:54 PM   #8
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Balance is much better. Stay over the bar longer (i.e. don't start extending the hips until the bar is higher - mid to upper thigh) and keep your arms relaxed until you're completely done extending the knees and hips.
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"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
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