Topic: What do you tell yourself when going into the third pull?

[Arden Cogar Jr.]

I'm a complete Novice lifter with a long background in strength training.  I did my first meet this past weekend and it's a very humbling and exhilirating at the same time.

I have an aversion to pulling myself under the bar.  What sort of cues do those that can give or tell themselves when dropping under?

I wanted to hear it from others with the hope that I could understand it better myself.

This is the footage from my first meet:

http://www.youtube.com/watch?v=7Hiyv1NrgTE

My main thrust is getting faster for my sport/hobby.  Olympic lifting has become an integral part of my training and I want to get as much from the movements as I can and improve myself all the way around.

Thanks in advance for any input others can give.

All the best,
 Arden

[Dave Almeida]

A key would be to start out with bar and then 40kg trying to do a full snatch properly. You need to take the attitude "Who cares if I miss". Just try to get used to catching a snatch low. When that happens then you can start progressing to heavier weights in the full squat snatch. Try to avoid power work until you have the full lift down.

[Mike Wittmer]

Try some overhead squats.

[Arden Cogar Jr.]

A key would be to start out with bar and then 40kg trying to do a full snatch properly. You need to take the attitude "Who cares if I miss". Just try to get used to catching a snatch low. When that happens then you can start progressing to heavier weights in the full squat snatch. Try to avoid power work until you have the full lift down.

I like the idea of "who cares if I miss."  I'll try that.

And you're right about the lighter weights.  I can squat snatch and catch it low up to about 75 kilos.  But as soon as I get over 75, that's when the power snatches - in reality muscle snatches - come in.

I was thinking - pull hard, up, then back, then drop.

But I just don't know.  I'm trying to get there.  But one things for sure, I'm going to work on that 75 kilo weight and get comfortable with it then gradually work my way up.

Thanks so much for the time.

All the best,
 Arden

[Arden Cogar Jr.]

Try some overhead squats.

I do those quite regularly with little difficulty.  I actually and starting to feel comfortable with relatively heavy weights.  the hardest part for me is going into the hole with the heavier weight. 

I'm not kidding, I can dead stop OHS from the hole with weights well in excess of my bodyweight (snatching my bodyweight is a goal of mine).  But I don't feel comfortable OHS the same weight because I don't feel comfortable going into the hole with the weight.

I'm guessing the secret is learning the pull the bar right so you can catch it in the hole?

Thanks so much for your comments.

All the best,
 Arden

[Chris Ⓐ LeRoux]

Try some drop snatches.

[Arden Cogar Jr.]

Try some drop snatches.

Absolutely.  I do them as part of my warm ups on my snatch days.  But I keep the weights light (under 60 kilos).

Should I start doing them heavier?  Or trying to do them heavier?

I watched a recent video from Coach Rippatoe's gym where one of his athletes was drop snatching more than he could actually squat snatch.  But after he did the "snatch progression" (which I'm not sure what that means) he set a PR in the snatch that was 9 kilos less than what he dropped snatched.

I'm all ears and thanks so much for the time.

All the best,
 arden

All the best,
 Arden

[Chris Ⓐ LeRoux]

A key would be to start out with bar and then 40kg trying to do a full snatch properly.

I think Dave's advice is critical, in all your lifts and assistant exercises including drop snatches. Don't go heavier than what you can do consistently, smoothly, and to a full squat (cleans, snatches, drop snatches) and I would avoid doing power snatches and power cleans until you can consistently and smoothly do the squat versions of the lifts. I would suggest you learn the split jerk as well.