T Nation

Hips Rising Fast


#1

Off late my snatches, forget prs have been super inconsistent. I contribute that too my hips rising fast with respect to the bar. I have reduced the poundage. Justing working with moderate weights. Please critique
thanks


#2

I’m not good enough to tell you exactly whats going on, but the problem is in your “second pull” or when the bar goes from mid-thigh to around your navel. Your hips are too high, so when they drive through they push the bar out and away from you, instead of getting underneath and elevating the bar.

The full snatch with a squat catch is a long, long range of motion. Sometimes you get so good at jerking the bar off the floor and squatting underneath it that you can kinda “cruise” through the second pull, and rely on the first pull(off the floor) and the deep catch position while neglecting the middle of your snatch.

You just need to work on the timing of your second pull. In my opinion the best way to do this is to break the move down into more manageable portions. Try something like…

Day 1
Deficit Snatch Grip Partial Deadlift 4 sets of 5

-Stand on a plate, with a snatch grip pull the bar to just below your kneecaps. Pause for a brief 1 count, then return to the floor. This will teach you to get over the bar, keep it close, and really control the first pull.

Clean Grip High Pull 6 sets of 3

-Kinda like a deadlift with a shrugg at the top. Except if you push your hips through too early you’ll guillotine your nuts on the shrugg. This will teach you scrape the bar up your thighs keeping it close, the correct timing for the second pull.

Day 2
1 Arm Power Snatch with Dumbbell 6 sets of 3.

-Let the dumbbell hang in front, kinda between your legs. Brace your off hand on you knee so you don’t twist as you snatch it up. With the dumbbell in the “middle” you’re in a tremendous position to really explode and really rip the weight straight up.

Power Snatch from the Hang 8 sets of 3

-Bar in hang position, not on the floor. No squat to catch, just drop the hips a little. You can’t rely on the jerk off the floor, or the squat catch, it’s all second pull. You’ll have to figure out the timing, or the bar won’t get high enough. This will really teach you to pull straigh up and keep the bar close to your chest.

Do this until your power snatch exceeds your current full squat snatch.


#3

[quote]FlatsFarmer wrote:
I’m not good enough to tell you exactly whats going on, but the problem is in your “second pull” or when the bar goes from mid-thigh to around your navel. Your hips are too high, so when they drive through they push the bar out and away from you, instead of getting underneath and elevating the bar.

The full snatch with a squat catch is a long, long range of motion. Sometimes you get so good at jerking the bar off the floor and squatting underneath it that you can kinda “cruise” through the second pull, and rely on the first pull(off the floor) and the deep catch position while neglecting the middle of your snatch.

You just need to work on the timing of your second pull. In my opinion the best way to do this is to break the move down into more manageable portions. Try something like…

Day 1
Deficit Snatch Grip Partial Deadlift 4 sets of 5

-Stand on a plate, with a snatch grip pull the bar to just below your kneecaps. Pause for a brief 1 count, then return to the floor. This will teach you to get over the bar, keep it close, and really control the first pull.

Clean Grip High Pull 6 sets of 3

-Kinda like a deadlift with a shrugg at the top. Except if you push your hips through too early you’ll guillotine your nuts on the shrugg. This will teach you scrape the bar up your thighs keeping it close, the correct timing for the second pull.

Day 2
1 Arm Power Snatch with Dumbbell 6 sets of 3.

-Let the dumbbell hang in front, kinda between your legs. Brace your off hand on you knee so you don’t twist as you snatch it up. With the dumbbell in the “middle” you’re in a tremendous position to really explode and really rip the weight straight up.

Power Snatch from the Hang 8 sets of 3

-Bar in hang position, not on the floor. No squat to catch, just drop the hips a little. You can’t rely on the jerk off the floor, or the squat catch, it’s all second pull. You’ll have to figure out the timing, or the bar won’t get high enough. This will really teach you to pull straigh up and keep the bar close to your chest.

Do this until your power snatch exceeds your current full squat snatch.
[/quote]

2 things: If his hips are too high in the second pull, this is a result of poor positions in his first pull, so cutting out the first pull would be a huge mistake. It would not help his full snatch.

Secondly, I’m not seeing what you’re describing in the video OP. I’m not sure if its the angle or what but your pull looks good to me. I would personally suggest moving your shoulders more over the bar from the start, but where your shoulders are isn’t a bad position per se, but because of the angle I can’t see your set up. I watched another of your videos, a clean in comp, and the bar started really far away from you and if that is the case in the snatch, then you should change your set-up drastically.


#4

Hi nKill in cleans my shoulder are usually just in line with the bar and I pull my knee back in the first pull. I have tried shoulders over the bar but i found it harder to get under.


#5

[quote]dnd611 wrote:
Hi nKill in cleans my shoulder are usually just in line with the bar and I pull my knee back in the first pull. I have tried shoulders over the bar but i found it harder to get under.[/quote]

Your shoulders can be in line with the bar but if the bar is starting too far away from you it doesn’t matter.


#6

@nkllll and koing can you guys critique my clean pull just doung some clean pulls with 90-95% of my max clean


#7

[quote]dnd611 wrote:
@nkllll and koing can you guys critique my clean pull just doung some clean pulls with 90-95% of my max clean

Definitely looks like you’re pulling back too early. The timing of your shrug looks off as well, like its actually happening before you’re at full extension on some reps.