Topic: Help me improve technique

[Jim Storch]

Alex,

Your hips are actually a little too low at the start.

If you look at the picture of smorchkov that Dave posted you might notice how his lower legs are almost vertical.  This is because he is moving his knees out of the way of the bar instead of trying to go around his knees.  If there was a picture of the instant he broke the bar from the floor you would notice that his knees are just a little farther forward and that his back is at the same angle with the floor as the picture shown.  Be careful to avoid popping the hips up too much (going too far the other way).

When you pull a snatch correctly from the floor to just a little higher than the picture of smorchkov you will really feel it in your hamstrings (unless you already have very strong hamstrings, which I kind of doubt).

[Alex Carter]

wow funny you guys mention the smorchkov picture, I had that saved and have frequently looked at is as almost a reference point, the thing I also dont have is that arch in the back, he has a perfect arch in my opinion, it isnt too over-exaggerated and it isnt rounded.. I have another video for you guys from today's training... its got snatch and clean and a little crappy jerk on it.. I've been conflicted on weather to start with my hips really low or higher than they are, tell me what im doing wrong from today's session, the angles on the camera are a bit better. Also I feel for some reason I cannot pull it as fast as I need to and I don't extend like rybakov does in that picture.. grr... And as far as the dropping weights thing goes, oh my goodness that pisses me off so much because it makes no f'ing sense. I tend to drop some of the weights I use, but like for instance today, I kept getting annoyed that I should put collars on the weights and that I should refrain from dropping the weights

Here is the link to my training session from today, It was really hard to be honest, I have a problem of getting lightheaded when I stand with a weight on my collarbones after doing a clean, and my shoulders need to be more conditioned to take the jerk, I'm not using my full power and im not splitting deep enough obviously.

http://youtube.com/watch?v=BBOLqss4WOA

[Andy Dick]

You might be getting light headed because you are pinching the bar in too close to your neck, cutting off circulation.  Try pushing your elbows forward and racking the the weight as in a front squat to get a feel of where it should be.  You want the bar to rest more on your deltoids (shoulder muscles)

[Alex Carter]

yeah definately, that is a problem i realize, but also need much work on form, would be nice to not feel like im going to pass out all the time too though :D

[Andy Dick]

Also when you jerk you need to split more forward and back as well as lower like you said.  Almost like you are getting low under the bar as in a clean.  Plus, when you snatch it seems like you hardly move your right leg out but your left leg jumps out wide.  When you jump your feet try to get both out a little.  From watching the video I think some of your racking issues come from shoulder flexibility.  Try to stretch them out some set one arm up as for a front squat, with the other arm push up on your elbow and hold it there some.  Or rack it as a front squat and get a buddy to push both elbows up.

[Alex Carter]

I'll try that definately, my shoulders arnt that flexible i guess.  Also Going to maybe change my snatch grip to collar to collar since im a heavier guy, around 90 kg @ 5'11"

[Alex Carter]

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

[Ryan Marciniszyn]

Need a better/more comfortable rack position. More front squats and stretching.

Rack the bar sooner (at peak height) think fast elbows.

Lighten up the weight on squats and focus on depth. You seem to be caving your knees.