Author Topic: Video: Snatch - need a little help (Read 2403 times)

Paul LaDuke · « **on:** Feb 04, 2007, 02:56 PM »

I am trying to correct some flaws in my snatch and would like some candid opinions. Â I have attached video of 4 reps from a workout last week. Â I did 6x3x75%. Â These reps represent what I felt were my 2 worst reps and my 2 best reps. Â I also slowed them down to 1/4 speed for slo-mo analysis.

1. Â The bar moves away from by body during the first few inches of my first pull. Â I can't figure out why. Â I moved back a little in my stance and lowered my hips from previous months, but it didn't correct the problem. Â Any suggestions for me?

2. Â I don't think my 2nd pull positioning is good. Â I think my shoulders shoot to far over the bar resulting in an arcing 2nd pull which leads to problem #3. Â I also think I don't pull long enough. Â

3. Â I tend to jump forward under the bar during the 3rd pull. Â I think this is a result of my arcing 2nd pull and/or not finishing the 2nd pull. Â I don't jump forward in the last 2 reps in the sequence. Â

I have been working on snatches from the high hang with about 70% of max for sets of 3 to combat these problems with the jumping forward and my speed in the 3rd pull. Â I also have added snatch pulls and deadlifts always from the floor to correct the 1st pull problems. Â Any other suggestions or notes of tech problems would be personally appreciated and educational for myself and others so please post.


Paul Laduke trains snatches

Mike Wittmer · « **Reply #1 on:** Feb 04, 2007, 07:35 PM »

I think lowering your hips might be part of the problem. Your shoulders are behind the bar and it looks like you have to swing the bar out to get it around your knees. You need to find a position that will allow you to get the bar to your knees with a perpendicular path.

From there, at the end of your shift, your shoulders should be directly in line with the bar. Yours look forward of the bar, directing the finish pull further forward and necessitating the forward jump to get under it.

Just my opinion.

Mike

Ryan Marciniszyn · « **Reply #2 on:** Feb 04, 2007, 08:37 PM »

It looks like your coming off your heels to early and not finishing the pull with the weight on the heels.

Chris Ⓐ LeRoux · « **Reply #3 on:** Feb 04, 2007, 08:39 PM »

I agree with Mike. There is a fairly drastic swing of the bar away and then back in.

Paul LaDuke · « **Reply #4 on:** Feb 04, 2007, 09:05 PM »

Mike and Chris,

Thanks for the input. I lowered the hips to get my shoulders behind the bar thinking I will pull it towards me to get my shoulders over the bar. It makes mechanical sense, but didn't work in the real world situation. I will adjust the other direction and raise the hips and see what that does. I think that is the first thing in need to correct. Hopefully, this will correct the 2nd pull problem of the shoulders not over the bar.

Ryan, I did notice that I was raising on my heels a bit early a few times. I will attempt to keep the weight on my heels a bit longer and see if that helps. This may be a symptom of my shoulders getting to far forward shifting my weight towards the toes. Sitting back a bit more may help with keeping the shoulders in the correct position during the second pull.

I will be snatching tomorrow and will hopefully have a chance to post some more video. I learn a lot from it. Thanks for your input.

Jim Storch · « **Reply #5 on:** Feb 04, 2007, 11:44 PM »

You are already getting some good input and I would like to add- BE MORE EXPLOSIVE.

Especially in the second pull. You look like you are "babying" the bar.

Jack Dluzen · « **Reply #6 on:** Feb 05, 2007, 03:10 PM »

PAUL TRY A SLIGHTLY NARROWER FOOT STANCE YOUR DOING A ROTATING PULLL IN STEAD OF STRAIGHT UP ... , AND YOUR SHOULDERS LOOK BEHIND THE BAR ON THE START, LOOKS LIKE AT THE START ALSO YOUR PULLING OF YOUR HEELS INSTEAD OF THE MIDDLE PART OF THE FOOT

Paul LaDuke · « **Reply #7 on:** Feb 07, 2007, 10:03 PM »

Well, I have tried to put a lot of work into many suggestions. I think it has gotten better but my snatch could still improve. Here is a video of my best and worst successful reps from today's workout (5 x 2 x 85%). The reps are side by side for a better comparison. I notice on the right rep, I jump forward about 4 inches. There are some subtle differences between the reps that I think result in the forward jump. I look forward to your input, as always!