T Nation

Snatch Critque

Love doing these…

Looking for pointers as i dont think my technique is very good.

I think the 3rd rep is the best. the 2nd one i throw it over my head.

Cheers
Scott

There is alot of room for improvement.

A few things you should make note of.

  1. keep the bar close to your body. The Bar spends like 6 inches away from your body the whole lift. Think about brushing the bottom of your t-shirt with the bar
  2. using your upper body too much. You aren’t dropping and catching the weight with locked elbows, you kind of just throw it up. Really focus on speed under the bar.
  3. Bad start position. Your lower back is rounded and the bar is 3-5 inches from your shins. No good. Tight back, shoulders just over the bar. You MUST be tight on the start or your whole lift will fall to shit.
  4. Lack of explosive drive from the hips. Again you’re kind of just ripping it off from the ground instead exploding the way up with the quick catch at the bottom.

Those are the main things. However, they’re all linked, so if you improve one thing, you will improve all 4 mentioned.

My suggestion is to do tons and tons of bar work if you want to get good at the Snatch. You look than strong enough for 50kg+ but your technique needs alot of work, and the snatch is 80% technique.

Did you just start doing the Snatch?

Yea… basically went in and did it one day.

looked through a few videos and went back in and did it today.

Im trying to think about jumping, then throwing then catching.

ive done 80kg off the floor for 3 reps. last rep might have been pressed out. but first 2 were good, i think

I will take a video with more weight as i kind of felt like that weight was flying out my hands at the top.

Also will take a video of it with me using my broom stick.

When should i think about comeing “under the bar”?

I am trying to do it at the moment i start to shrug.

I assume i shouldnt be throwing my feet outwards? i should be squating down under it?

Scott


That is a decent video about snatching.

Invictica mentioned most of the big flaws, but here are a few more pointers:
Drive through your heels.
Dip after the full extension.
Imagine bringing your hands into your armpits.
Back arched throughout the entire lift.
Don’t spread your feet that much when you catch.
As my coach says, try to “fuck the bar.”

[quote]OrangeBroccoli wrote:


That is a decent video about snatching.

Invictica mentioned most of the big flaws, but here are a few more pointers:
Drive through your heels.
Dip after the full extension.
Imagine bringing your hands into your armpits.
Back arched throughout the entire lift.
Don’t spread your feet that much when you catch.
As my coach says, try to “fuck the bar.”[/quote]

I don’t really like the last one–that’s going to send the bar away from your body, rather than straight up. My coach once told me Dragomir was trying to correct someone who was hip-checking the bar too much: “NO SEX! YOU GO HOME, YOU HAVE SEX! NOW, YOU LIFT WEIGHTS!”

[quote]thosebananas wrote:
Im trying to think about jumping, then throwing then catching.[/quote]

Think about driving with your heels like a deadlift, then when it gets past your knees, explode up with your hips, get on your toes, shrug with your traps, while keeping the bar close to you. Think vertical. The less horizontal motion there is, the better balance you will achieve at the catch. You don’t want to throw, the key is to use the explosive drive to get the bar up, and get under it as quick as you can.

[quote]ive done 80kg off the floor for 3 reps. last rep might have been pressed out. but first 2 were good, i think.

I will take a video with more weight as i kind of felt like that weight was flying out my hands at the top.[/quote]

I have seen your other videos, you have enough strength to get like over 120kg up. You just need to learn how to use that strength for the Snatch

[quote]When should i think about comeing “under the bar”?

I am trying to do it at the moment i start to shrug.[/quote]

Generally, I would say after you finish your pull. The goal is to catch the bar when it’s reached the top of it’s ascent when it’s motion is static. This varies from person to person since leverages and snatch speed play a big role. The faster you are under the bar, the more time you have inbetween the pull and the catch.

This isn’t something you can learn in a month though. It will take thousands upon thousands of snatches to be able to move correctly at high speeds

You should be squatting down, but some horizontal shifting of the feet is acceptable, again this varies from person to person and how comfortable you are with it.

My only recommendation is practice practice practice. Do not worry about weight. Too many people are worried about moving big poundages right off the bat, especially those who already have a lifting background. You end up with horrible habits that take a lifetime to correct. Start light, think about technique and speed. Keep in mind Form over Strength.

[quote]thosebananas wrote:
Love doing these…

Looking for pointers as i dont think my technique is very good.

I think the 3rd rep is the best. the 2nd one i throw it over my head.

Cheers
Scott[/quote]

You certainly have the strength to be moving big weights but your technique as others (and yourself) have said there are many things wrong…so many that it would be impossible to try and correct them all at once.

So my advice would be to start with learning how to power snatch from the hang…to get the proper form in the second pull. Start from high hang and work your way down to below knees with time.

After that learn how to pull the bar off the floor in correct posture (back tight and straight and arms locked) and angle of the back relative to the ground remaining pretty much the same until the knee level…from there it should be a logical sequence to the hang snatch.

And also if you can get a proper coach who can actually coach you while you are training…and not afterwards…would help you big time.

i dont have a coach… i train with a strongman and a powerlifter. neither of which either snatch.

Been looking for one but there hard to fins in scotland.

I am thinking of takeing a “building Blocks approach”.

Basically start with the bar on my nipples and shoot under it for a lot of reps. then start with it in high hang and up, then knee and up, then shin and up then ground. kind of work my way from top to bottom

how does that sound?

When im practising shoould i be using weights as low as the vid? i could prob front raise that weight if i wanted to

or should i go lower or higher?

Scott

[quote]thosebananas wrote:

I am thinking of takeing a “building Blocks approach”.

Basically start with the bar on my nipples and shoot under it for a lot of reps. then start with it in high hang and up, then knee and up, then shin and up then ground. kind of work my way from top to bottom

how does that sound?[/quote]

Sounds like the right mentality, but may I suggest another approach.

So what you want to work on is

  1. Speed to the Catch and getting low
  2. Explosiveness in the pull
  3. Staying tight when pulling the weight off the ground.

To address each problem

  1. Drop snatch, this will get you accustomed to diving under the weight and locking your elbows
  2. Snatch High Pulls, this will get you accustomed to exploding with you hips and keeping the weight close
  3. Snatch grip deads, self explanitory

Supplement your full snatch practices with those movements, really focusing on each element. Don’t stop practicing the Full Snatch. The more you practice, the better you get at it.

Well just to put it into perspective, I spent 3 weeks initially doing empty bar work and that was already with a lifting background.

The idea is your form should be a mirror image of each other with a 20kg bar and with 200kg.

I recommend 40kg. Just some Easy 10s on each side so you know how to pull from the ground. remember, technique technique technique, not weight. Worry about that when you know how to Snatch

well ive got a broom in my room. keep picking it up when i get bored and doing, what ive dubbed “shoot unders” basically from the nipple and under fast.

Should i be keeping my back pretty much bent over untill i fully extend my legs?

Scott

[quote]Sneaky weasel wrote:
OrangeBroccoli wrote:


That is a decent video about snatching.

Invictica mentioned most of the big flaws, but here are a few more pointers:
Drive through your heels.
Dip after the full extension.
Imagine bringing your hands into your armpits.
Back arched throughout the entire lift.
Don’t spread your feet that much when you catch.
As my coach says, try to “fuck the bar.”

I don’t really like the last one–that’s going to send the bar away from your body, rather than straight up. My coach once told me Dragomir was trying to correct someone who was hip-checking the bar too much: “NO SEX! YOU GO HOME, YOU HAVE SEX! NOW, YOU LIFT WEIGHTS!”[/quote]

Yeah I agree. I always saw other athletes getting shit from my coach for “hip fucking” the bar. I never got keen to it because my balls are really long and tend to find trouble easily when thrust out into the world. Never keen to smash my junk into steel things.

And the biggest testament to this is that the closest distance from A to B is the straight line. you do not want the bar going on a fun little detour away from your body for umpteen reasons, the biggest being you will not catch a heavier weigh that is moving sagittaly, it will catch you… in the teeth.

ALSO, when you hip fuck the bar your elbows always stay low. Without high elbows you kill the momentum that you developed in your previous pulls.

-chris

[quote]thosebananas wrote:
well ive got a broom in my room. keep picking it up when i get bored and doing, what ive dubbed “shoot unders” basically from the nipple and under fast.

Should i be keeping my back pretty much bent over untill i fully extend my legs?

Scott[/quote]

Sine we’re doing a sort of bastardized LD coaching here I’d say start easy and with few DIY coach points. So for now train only snatch from hang [above knees] as said above. And “think:”

-Back straight [not bent,arched or w/e. just like squat]
-pull UP, UP, UP extend the bar all the way to the top
-extend hips and pull the bar up hard to the top for a power snatch

Normally we wouldn’t want you actively “pulling” with your arms per se. But for now I believe that a muscle/power Sn from the hang is the best thing for you to train:

a] because it will teach you that you are always pulling against the bar
b] it will protect your shoulders from dynamic impact of uncoached landings [if you play strongman or powerlifting then shoulders come handy]
c] It’s easy and fun

Work with just the bar or some light 10kg plates, 5’s or soap’s if you got em.

Do the burgener warm up:

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

every day before training with a stick and bar to get the feeling into your muscles. I cannot tell you how much the burgener warm up has helped my snatch “block’s”

-chris