Topic: snatch problems

[Tom Phillips]

since coming back from a shoulder op ive had a bit of a nightmare with my snatch, the major problem is that I'm hitting the bar far too hard with my hips during the pull knocking it out of line and swinging it massively as a result. Im sure there are other contributing factors tho (not extending properly etc)

Ive decided to start from scratch with some very light hang snatch from above the knee but even with these i still swing it -

http://www.youtube.com/watch?v=vcsqwj4TYp8

It actually gets worse throughout the set! Any advice or drills i can do to help keep it closer would be much apprieciated!

[Paul LaDuke]

You need to bend your elbows at the top of the pull.  Think of trying to take your elbows to the ceiling.  You may want to add muscle snatch with just the bar to your warm up routine.  A muscle snatch works on just the upper body of the snatch.  Stand at full extension, pull the elbows straight up as high as you can pull, rotate the elbows under the bar (just like the snatch) and then stretch the bar overhead.  Keep the bar close to the body.  This drill should teach you how to keep the bar close to your body by bending your elbows.  Be carefull not to bend the elbows to early.  The elbows bend after full extension of the legs and trunk.

Hope this helps, thanks for posting the video and question.  Good luck and train hard!

[Tom Phillips]

thanks paul,

i will incorporate muscle snatch into my warm up as you suggest. Do you think i should just keep working from the hang while i work on this problem?

[Matt Erdman]

Try not lowering it so far. If you just lower it slightly, it won't give you as much room to swing it. You will have to just extend straight up. When you start by your knees you are more able to put a swing on it.

[Jack Dluzen]

tom,  you could also try.,  snatches from the high hang, with lite to moderate wt, not using straps,  dip  slightly and  explode , pull under the bar into the squat catch position , if you do it right you will be in balance in the catch position, it should snap right into the lockout...

[Paul LaDuke]

Tom,

Matt and Jack both answered the question just like I would have.  Start from the high hang about the top 1/3rd of the thigh.  This should keep you from developing the swing.  Focus on pulling the elbows high for now until it becomes 2nd nature.  Hone the groove!

[Rob Macklem]

a slightly different slant
Without sounding like a smart ass, you have partially answered your own question.
Hitting the bar too hard with my hips.....this usually displaces the bar HORIZONTALLY.
Fix errors from bottom on up.
So you need to initially correct this, regrettably you will not correct this from the hang....do 80% of your lifts from the floor for now.
 Ditch these power movements for now, they  teach bad motor pathways.You are doing a very high pull and FLOATING under. You'll get away with it with these light weights but as the weight gets heavier you'll be lost. You need to practice a less high pull and spend your time learning to pull yourself under weights, rather than OVERPULLING. Do mainly full lifts from floor and just above floor.

If you want to do hang lifts do "Dead hang snatches" they are a good exercise to teach how to "shrug/pull-under" and theres no way you'll over pull them(grin). If your traps aren't sore you're cheating and doing them wrong.

The 1st info "coming back from a shoulder op" also needs to be addressed.
I would do snatch squats to strengthen the shoulder girdle and get comfortable in the full snatch position. Arcing snatches can't be doing your shoulder joint any good.  Coming off an injury is a good time to slow things down a little and work on technique...blinding speed is a prerequisite in Olympic lifting...but not now. If you can't hit the positions in slow motion you'll never hit them going fast.

For sure your elbows are being directed quite badly in a rearward arc, as pointed out they should go straight up to the ceiling.

Take an empty bar and do an upright rowing movement by concentrating on dragging the thumbs up the body and keeping the elbows high. Curling the wrist inward after the pull starts can help with keeping the bar close to the body.

Learn to use your arms less in pulling...pulling is legs and back..... NOT arms!

[Tom Phillips]

thanks everyone - i will post some more videos soon