Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 09-05-2012, 07:30 AM   #1
Steve Singleton
New Member
 
Join Date: Aug 2012
Posts: 6
Default Snatch help - staying back & keeping bar close

Here are a few videos from someone going back to basics and hoping to unlearn some bad habits. I've never been coached but recently have been videoing myself for the first time and found some pretty ugly things, especially an inability to get the bar to my hips and keep it close through the second pull and into the turnover. First, a snatch at 135#, which at this point is close to a max for me. Full speed, then slo mo and frame by frame.



Obviously I rolled forward a bit on the catch but managed to save it.

This one at 115 looks a bit better but the bar still gets way out in front (again, full speed, then slo mo and frame by frame).



Some mid-hang power snatches with just the bar.



Are we seeing a pattern here? Thanks for the help.

Last edited by Steve Singleton : 09-05-2012 at 03:37 PM. Reason: Fixed YouTube embedding
Steve Singleton is offline   Reply With Quote
Old 09-06-2012, 10:55 AM   #2
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 591
Default

From the floor you can see how forward the bar is at is comes up. More weight in the heels.

You aren't pulling the bar to your hip/pocket/crease either.

Extend those hips through to get that arch look.
Blair Lowe is offline   Reply With Quote
Old 09-06-2012, 11:45 AM   #3
Steve Singleton
New Member
 
Join Date: Aug 2012
Posts: 6
Default

Thanks, Blair. What specifically can I do to fix this? Some kind of drill or partial movement (like pulls from the knee or mid hang)? I am conscious of trying to pull the bar into my hip but it's like my lats aren't listening to my brain, or else something else I'm doing is flinging the bar forward in a way that my lats aren't resisting. I get that the shoulders should be over the bar as the bar leaves the floor, but is there a point at which the shoulders should be horizontally in front of the bar as the bar gets pulled back into the hip crease?
Steve Singleton is offline   Reply With Quote
Old 09-06-2012, 03:53 PM   #4
Steve Pan
Administrator
 
Steve Pan's Avatar
 
Join Date: Mar 2009
Posts: 505
Default

Not too bad overall. The pull positions are generally okay but could use a little improvement at the knee (keeping the shoulders over the bar longer and keeping the knees back longer as you extend, and really focusing on pushing the bar in towards the hips).

A few drills I think would help would be some high pulls from the knee position followed by a snatch. Your focus on those high pulls should be keeping that bar close, getting it in toward your hips, and finishing your extension before you follow through with the arms. Your goal should be to keep those positions the same in the snatch.
Steve Pan is offline   Reply With Quote
Old 09-10-2012, 10:11 AM   #5
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 591
Default

^^^

I was going to say, decrease tempo and focus on positions for now. You're going so fast, that you're missing them.
Blair Lowe is offline   Reply With Quote
Old 09-10-2012, 02:50 PM   #6
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,723
Default

Stop trying to lift the bar and just move your body properly - the bar will come along with you. WHne you set your starting position, engage your lats and relax your arms. That will help you keep the bar close to your body without rowing it with your arms.

In addition to what Steve suggested, try doing snatch deadlifts slowly, focusing on shifting your weight back to your heels right off the floor and keeping it there all the way up, engaging the back and pushing the bar into your body - always as close as possible without dragging. In your finish position, weight on the heels, bar in full contact with the hips, arms relaxed, and shoulders slightly behind the hips.

When those feel good, try doing 1 or 2 immediately followed by a snatch, trying to mimic the DL mechanics. Mainly focus on bar close and being patient - forget the arms and trust the legs and hips to get the bar moving up.
__________________
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
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:31 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator