Topic: Masters: Snatch Training...split style or squat style?

[John Prink]

Many years ago when I was a lot younger (LOL!!!) I trained the squat snatch and had some reasonable success with it.

Any of you older fellas find the need to switch over to split style because of flexibility issues?

I simply cannot get into the low squat snatch position anymore. My tendency is to throw the bar forward. Split style, however, affords me the opportunity to fix the bar overhead without those shoulder issuse.

Funny, though, that I can squat clean and jerk without the shoulder stiffness.

I know from training in the past that the split style requires a longer pull (I feel like I'm pulling for a week before I could fix the bar overhead). I also noticed its a lot easier to recover a faulty lift. When I squat snatched, I had one all out attempt to get it right or I usually went on my behind....

Anybody with a similiar experience? How did you work thru it?

JP

[Jack Lawless]

John,

When I started lifting again after a 25+ year absence, I had huge difficulties getting into the squat snatch position.  I wanted to get that feeling again that I had in my youth of sitting under a maximum squat snatch, so I was very determined.  I now take a slightly wider grip than I did back then, and my heels are a little higher.  I started doing a push press with a snatch grip and then did overhead squats.  On the last rep instead of rising, I would drop the bar behind me - I wanted to get the feeling of how far back I could go before I lost the weight.  I then progressed to drop snatches, again dropping the last rep behind me.  From there I progressed to power snatches, catching them lower and lower, and eventually squatting down after catching the last rep.  Finally combination sets of one or two power snatches and the last rep a full snatch.  Hope this helps.

My best snatch of 25+ years ago was 100 kg at 75 kg bodyweight .  I am six feet tall.  I now snatch 75 kg at 83kg bodyweight.  I am 56 years old.  I think that if I could gain some weight, i.e. muscle,  I might be able to snatch bodyweight again, but time is working against me.

Jack

[John Prink]

Jack,

Thanks for the info. That's what I figured I'd have to do to work the snatch....work it in sections.

Cheers,  

JP

[John Mosca]

Speaking of flexibility. I've started power jerking (Pyrros Dimas style jerking) and am getting to like it the more I do it. Feels more stable and was awkward at first but like anything else it gets easier. I grip the bar a little wider too maybe by one hand width. Try it. Let me know.

[Jerry Lee Morales]

I started out sqt snatching when i entered the sport (31 yrs) and quickly switched the the split due to the lack of flex so I was told. (Bad coaching advice)   I'm now back to sqt snatching and can hit parallel at best.  I can hit "my botton position" faster and deeper than splitting and feel it's more efficient.