[quote]Christian Thibaudeau wrote:
Dud, there are probably 2000 Chinese teenage girls snatching more than you, if not more. So don’t compare yourself to others. It is one thing to have the physical potential to snatch a certain weight, it is another to have the skills to do it. In a sense it would be like being hurt because a 14 years old South Korean girl can play golf better than you and drive it longer!
Comparing yourself and trying to lift X amount of weight just to “be as strong as…” will lead you to use too much weight too soon. Sure you have the physical capacity to lift big weights. But if you try to lift them when your technique is not stable, you will take bad habits.
Now, you can high pull a ton of weight. So in theory you should be able to snatch a lot of weight.
First, stop power snatching and only do full snatches, even if it is just with the bar.
The key point for you right now is precision. You will never lack pulling height with your strength, after all, everything you can pull to your chest you can technically snatch it if you are good at going under.
The big problem with strong beginners (I know that it was my problem and I didn’t fix it back then and it stuck with me) is basically “throwing the bar in the air” as hard as possible and hoping that it falls in the right place. That’s not the right approach.
These people stop interacting with the barbell as soon as the explosion is done. In reality once the explosion is done, the job is just getting started… you need to place the barbell in the right position to receive it in the squat position.
This is what the chinese call the “third pull”… first pull is from floor to knees, second pull is from the knees to the explosion. The third pull is when you aggressively punch the elbows BACK when the explosion is done to place the barbell behind your ears (in the receiving position the barbell is in line with the heels).
I’ve modified my way of teaching the snatch to beginners. The coaching cue that I find to help them with the 3rd pull (and the one that works for me) is to try to pull the bar THROUGH your chest. If you simply pull it up it will be too far forward and you wont be able to go under at all. If you pull it TO the chest (like in a high pull) it will still be too far forward (in line with the toes and not the heels) to be able to catch it with significant weights.
THROUGH the chest. And imagine that you are actually squatting under to duck the barbell coming at you! And even as you go down to receive it, you are still pulling “through where the chest was”.
Then when you catch it the shoulders need to be externally rotated (biceps to the ceiling).
But for now focus on exploding from the hips then punching the bar through your chest. Don’t focus on pulling with your arms, but your back/rear delts.
DO NOT add weight until you have done at least 500 reps like this.
I really believe that THE STRONGER (AND MORE EXPERIENCED) YOU ARE WHEN YOU LEARN THE SNATCH, THE MORE TIME YOU NEED TO SPEND WITH THE EMPTY BARBELL. [/quote]
I must have read this 10x already. Thank you for taking the time to articulate this thought.
The 500 reps start with tonight’s workout. I will not add weight until I complete them well.
I have heard of the third pull but have never understood it until now. That is an easy visualization as you have described it.