Your hang snatches are looking better. However, you’re jumping too much and not bringing the bar into your hips enough. Look at the second frame of the picture above. See how he’s hitting the bar with his hips, he’s leaned back in full extension, and his toes are still on the ground? His heels only come off the floor because of the explosiveness of his extension, not because he’s actually trying to jump.[/quote]
Happy New Year everyone!!
Thanks mate. The jumping was just me doing exactly the drills Coach Pendlay has on the Calstrength site. That’s the bit that really confuses me. So you’re saying it shouldn’t be a jump but more of a powerful hip thrust and the bar should make contact with the hips? If so, logically this would translate into the bar going out. How do I make sure that the momentum is mostly vertical?
I like the SND. I’d ask you to make a small change, and then this exercise is ready to be a staple in your routine: Try moving your shoulders a little bit in front of the bar. In the attached pic, notice how the shoulders are slightly ahead of the bar. That’s how you want to do a SND. You are not far from this position now.
Now, here’s something to think about. You might be more comfortable moving your toes out to a 30-45 degree angle. Are your toes pointing straight ahead during your SND / snatch? Try moving them out a bit. You’ll notice that moving them out will make it easier to (a) start with your shoulders ahead of the bar without feeling like you are tipping forward and (b) move the bar past your knees and pulling it BACK into yourself rather than just UP.
In all of your snatch variations: Drop immediately into the low receiving position. Don’t do power stuff. If you start dropping, you’ll eventually force yourself to hit the right positions.
Other notes: I think your build is excellent for weightlifting, and you have a lot of reserve strength. You’ve also been very good at taking direction and are quite coachable. Any chance you can make your way to a weightlifting gym like Koing’s (I believe you said you are in England)?
I was actually thinking about moving my shoulders further forwards when I was doing it but it did feel a bit awkward. I’ll try out the tip tomorrow mate, thanks!
Yes I’m in England, I use my university sports gym since it’s free for scholars. But depending on where Koing is I’d love to go visit, I’m up north!
Also, I notice you’re both from California. I got accepted to a year exchange at University of California next year! I can’t wait!!