bar work bar work bar work.
get a coach.
work on flexibility. Ankle flexibility is vastly underrated amongst lifters, work on it, it helps.
learn to sit DOWn and not back.
I think ankle flexibility is actually overrated, especially amongst oly lifters. It’s definitely important, but do not fall victim to the advice of prescribed ankle hyperextensions. Go get some ART in order to alleviate the root causes of your ankle inflexibility, and get a proper pair of olympic lifting shoes while you’re at it.
In any event, if you can squat butt to calves - (literally, if that isn’t self-evident) - in the overhead squat position before you start adding weight to the bar in your lifting sessions, then your ankle flexibility is just fine.
Your warmups should not be finished until you’ve done plenty of shoulder dislocated, posterior chain activation work, and full lifts with a broomhandle or whatever. All your posterior chain muscles should be fully mobilized - and squatting butt to heels is fundamental, imo. Check out Dan John’s free eBook on danjohn.org for ideas on active warmups to the oly lifts.
you can do two thingsto get the full squat snatch… pull bar to armpits and sit and punch out, or pull bar, shrug and pull under int othe squat.
I don’t think you should punch out in any manner, seeing as pushouts will not pass you in competition and are obviously inefficient and dangerous with big weights. I say always think pull under and ‘big shrug’. I think this is taught the world over…
only strength with snatching is the squat portion.
You should do plenty of snatch balances and behind the jerk presses with a snatch grip - triples to as many as fives - in order to build strength. Obviously snatch pullls as well, for strength on that first pull. If you have a weak core then overhead squats will help, too.
Many lifters opt to just focus on triples in the full snatch to build this strength, myself included. But it’s quite obvious that the eccentric portion of the overhead squat is beneficial for building a base of strength in the unaccustomed olympic lifter.
Be more careful in dispensing such dubious advice on here…[/quote]
nowhere do I reccommend hyperextending the ankle, I suggest stretching it slowly and work at getting it flexible.
Also, I’m not advocating the push out, I’m advocating that once you get the bar up and are sitting under it, at the SAME time, to lock out (ie: punch out) your elbows instead of lazily putting the bar overhead.