Quote from: Dave AlmeidaA 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.
A key would be to start out with bar and then 40kg trying to do a full snatch properly.
Hips, hips, hips...this applies not only to the final pull, but also as a reminder when you first pull the bar off the ground to use your hip strength.The most efficient lift is when the bar is lifted the least altitude. Olympic lifting is all about getting under the bar as fast as you can, before gravity has a chance to do its thing. A perfect snatch will feel weightless, because you are in fact moving under the bar faster than gravity can pull it down. The mental image to hold is that of a gymnast on a high bar - you want to pull yourself around the bar, not the bar around your body.My suggestion is that you never again do any power snatches or power cleans. You are obviously very strong from the video. Start light and focus on hang snatches (snatch from your waist). Your technique should always be the same, just go faster and faster as the bar gets heavier. Watch videos of the world champions, like the 2005 and 2006 WCs on this site. Notice how they slide the bar up their thighs, and then explode with their hips to drive the bar high enough to then pull themselves underneath and catch it overhead. At the elite level, it's all about hip and leg strength, not upper body strength, simply because the weights are too heavy. The top guys now snatch 85 to 90% of their jerks, whereas most Americans are stuck around 75%, making us less competitive internationally. I suspect the reason has more to do with snatch technique than power.Also, when you do front squats and snatch squats you want to focus on getting as deep as possible. You want your bottom position to be as strong as possible. Flexibility will come with time and heavy weights (I only do doubles and singles). Snatch squat presses may also help you work on your bottom position.Best of luck!
I am just going to answer your title "on what I tell myself..." 1 of 2 things. First, this was told to me by John Thrush and it made a lot of sense "jump to full extension." Since that is what I have trouble with is cutting my extension short. The other thing is I try to think of nothing at all. This sounds weird but I sometimes struggle with paralysis by analysis or just get caught up thinking how heavy it is and if I just do it things sometimes turn out better. Now this is especially true when I add them together, on the lighter sets I think "jump" when it starts to get heavier I just do it and don't think about it. I think more on lighter weights to start to try to ingrain better technique and hope it carrys over to the actual lifts. This probably doesn't make a lot of sense but usually when I hit a new PR its because I just did the weight and thought nothing about how heavy it was or thought about technique during the lift. Thats just me though and my 2 cents.
If you have patella problem get an ace bandage, cut in half and wrap moderately tight around the patella area/lower knee. See klokov and some early Dimas.I am a beginner/novice and everyone has been very helpful. I have a weakness in the bottom as well and these guys are leading you the right way on focusing on full lifts. I worked up to a bodyweight snatch reasonably quick but could power snatch a couple kilos less so I should have been higher on full lift. What I have done just this week is start even my lightest warmups as full lifts and just ride them down. I now feel more comfortable in the bottom position. Thanks Chris.
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