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Old 10-30-2013, 08:43 PM   #1
Michael Zoda
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Join Date: Jul 2012
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Default In a slump with the snatch. Multiple videos included.

Okay so I was going through a pretty good phase with the snatch for awhile. My PR was 103kg and I was literally working up to 100-102 any time my programming had me going heavy. Without Fail I'd get up to 100kg and ALWAYS miss PR attempts. Here were my misses.

http://www.youtube.com/watch?v=UP22mLCKdhI (wfs)
http://www.youtube.com/watch?v=rcq_L_6QXAQ (wfs)
http://www.youtube.com/watch?v=B8RSJQKyExM (wfs)

Got some feedback and found out that my hips were shooting up too fast, which has always been a problem for me because I always naturally did a dynamic start. Even before I knew what a dynamic start was, its just always how I've snatched. Really focused on fixing that and then I finally PR'd at 104kg and hit 90kg for a triple

http://www.youtube.com/watch?v=cTh98AY3DZc (wfs)

The PR was pretty sloppy. The hips rising early thing is a BIT more controlled but still an issue here. Then I was made aware of the fact I simply am not patient enough in reaching the "power position." If you pause the PR snatch video above at exactly 9 seconds you can see this. The bar is at the hip crease, I haven't extended yet but I've come onto my toes.

Worked on that for a little while and realized that the cue "jump back" really helps me be more patient on the heels. Now I know this cue is kind of controversial and before you guys yell at me for using it let me explain my reasoning. 1. Thinking heels never worked. No matter how long I tried to "stay on my heels" I always finished early. 2. I don't have a problem pulling the bar into my hips when I think jump back. Since I've been practicing "jump back" I actually still end up missing a decent amount of reps behind.

Here are my most recent videos with a miss at 94 and a successful triple at 80. Here the focus is jump back and keep my hips from rising. The strange thing is, when my hips shot up a lot in the first 3 videos in this post I never ever missed 94. Today I missed 90 a few times and didn't hit 94 at all, most of the misses were behind even though I jump back a few inches.

http://www.youtube.com/watch?v=0zwc5P4ZW-E (wfs)
http://www.youtube.com/watch?v=sGR4t5CHvbY (wfs)

These two videos are the most indicative my current technique. I love the extension I'm getting and I'm being really patient. The bar is also hitting that sweet spot on the hips. I could probably hit 80kg for 10 reps straight, but the minute the bar gets heaver than 90kg it swings way too much and I begin losing it mostly behind but sometimes out front. Now I'm at the point where every rep I'm trying something new and nothing is consistent. Today's training session was horrible and my reps were all over the place. Any suggestion to straighten this bar path out?
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Old 10-31-2013, 11:19 AM   #2
Jeffrey McCarthy
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Join Date: Jun 2013
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I'm not qualified to comment on your technique, but props for lifting in an abandoned russian prison.
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Old 11-03-2013, 06:28 PM   #3
Keith Miller
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Well, the main thing I see is that you're not really pulling under the bar. You're pulling the bar up, and just dropping under it, instead of using the bar to pull yourself down.
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Old 11-04-2013, 04:02 PM   #4
Blake Barnes
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You have good technique and you move really well. I think it's important to remember that you're never going to be able to hit big numbers every time you go to the gym. So if you have a bad day, I wouldn't go and change up your technique. If you start with your hips lower than normal I'd say it's actually okay to brings the hips up a little in the start.

I do agree with Keith on this though. It looks like you are dropping rather than pulling down. And because of that, your turnover looks a little slow. Just because you're going to squat down doesn't mean you have to turn the bar over all the way in the bottom of the squat. Try turning the bar over sooner and riding it down into the squat.

Do you work the power variations of the movements?
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