Topic: Bigger weights in Texas

[Matt Erdman]

OK, I've been away but have done some workouts during that time. Today's workout will look a little bit nuts, so I will shed a little light on my frustration. I've had trouble with the snatch for over a year now. In May of '07 I snatched 85kg while weighing 81kg and my squat for 290lbs for a double. In August of '07 I snatch 90kg, and in Nov '07 I snatch 205lbs (93kg) in training. After that my snatch power dropped dramatically due to my training only consisting of front squats. I've also been working on my snatch form, trying to duplicate most modern techniques. So anyway, here is today's workout:

Mon 01-05-09

Snatch

95x3
115x3
135x2
145
155
165
175
180 3 misses
145
165
180 miss again
Stripped the bar and reverted back to my old lifting pattern
95x5
115x2
135
155
165
175
185 YES!
165x1x3

PC&J

95
145
165
185
195
205

Squats

145x5
195x3
245x1
285x3x2 Felt like a ton

So lots of work in the snatch. My snatch technique is back to what you see in my avatar. Close stance, feet pointing out, and the bar contacting my thighs rather than the hip joint. SCREW IT! IT WORKS!

[Jack]

Cool Workout! It's good you re-found your form. Persistence payed off!

Sjaak

[Matt Erdman]

Haha, thanks Sjaak, but I'm not sure anything has payed off yet. Hopefully...

Tues 1-06-09

C&J

95x3
145x3
195x2
210x1
225x1x6

Power Snatch

95x3
115
135
145
155
165

Goodmorning

145x5
165x5

That's it. 225 was no problem.

[Jack]

Matt, awesome C&J's!

You mentioned this regarding your snatch technique experimenting; what have you changed in the past and why:

Close stance, feet pointing out, and the bar contacting my thighs rather than the hip joint. SCREW IT! IT WORKS!

Thanks,

sjaak

[Matt Erdman]

Sjaak, That would be a long explanation. Fortunately I have a record of it. :)

http://weightliftingexchange.com/smf/index.php?topic=3787.0

[Jack]

Thanks Matt, a serious quest for better form!

I hope you don't mind if I comment on two things I noticed. Not meant as fault-finding, but you know that. Say the word and I'll shut up. The comments are only on lifts lifts shown in the vid and pics. Maybe it can help.

 In your video, the wide grip shows to be influencing your pull in a negative way, in my opinion; it forces your hips in a very low position, and a too pronounced forward lean of the upper body at the start position. Also, I think the wide grip compromises stability with the bar overhead. That said, I don't know how long your arms are, and maybe the video distorts the image.

As a comparison: I measured my "arm span" from middle-finger tip to middle-finger tip, and it's 194 cm, or 76.37". I have the bar gripped just outside, (an inch?) the narrow un-nurled rings on a competition-type bar knurling.

The second and most important point I notice is that you drag the bar along the thighs, wich is excellent, but when it reaches about hip height you seem to bring in the delts and arms, compensating for a "loose" upper body (lever), effectively swinging the bar forward and unduly tiring the delts and arms making the rest of the lift harder.

 I think your upper body "lever" can be very much tighter for better power transfer; arched in low back, chest out, protruding in front of the delts. Maybe you are happy now with your snatch, you certainly make impressive weights, otherwise hang snatches/snatch pulls from above the knees are needed to reinforce the movement, and you can drill for a more rigid lever.

 Maybe the wider grip you use(d) kept the bar closer as compensation and made the lift feel more comfortable. Cleaning up the looseness will make a very big difference. A good "test" I found are hang snatches from a dead stop just above the knees, exaggerating (seemingly) the upper body positioning. you'll maybe be surprised how rigid you can make your upper body and how effective it will be.

PS: I found it essential in the hang lifts to lower the bar to the start position by pushing the hips to the rear, allowing the knees to bend.

Sjaak



 

[Matt Erdman]

I'm never opposed to constructive criticism. You do give me some things to think about. I'll have to look at some things closer. Right now I have other issues. 

01-07-09

Snatch

worked up to 185
Tried 190 three times, but I had no chance because my knee was starting to hurt

PC&J

95
145
175
195
205

Squats

145x3
195x3
245x3
265x3
275x3x2

Couldn't do much in the squat because my knee hurt. I'll have to do power cleans tomorrow instead of squat cleans. Hopefully the knee will feel better on Friday. If not, I will have be creative in my contest preparation.

[Jack]

Matt, that's abummer about the knee. I hope it clears up.

Sjaak