I’m training the snatch and power clean and press. My power snatch is getting fluid, but I have a hard to getting down and catching the weight in a true Olympic style. So, Does any have any resources or ideas on how I can get down without sacrifice fluidity of snapping my hips forward?
A lot of practice with the bar.
Do 3reps x 10sets EVERY SESSION and by the 10th session you’d have done about 300reps so nearly to the 500rep block. Every 500rep block you have done will contribute that much more to your technique.
If you don’t commit to doing 3reps x 10sets at the start of each session it will take you much longer to learn to lift properly.
Koing
with it being an explosive lift, even with an empty bar will that cause my form to get sloppy towards the end of the 3rd set?
I think he means 3 reps, done for 10 sets. Low reps, many sets so form doesn’t get sloppy.
You could also try “Snatch Drops” as part of your warm up. With a snatch grip, lower the bar to your shoulders, behind your head. Then, using hip drive “POP” the bar up off your shoulders. As the bar is weightless, drop your hips underneath, and finish with arms locked out. Do Not Press Out The Weight! Rely on your initial hip drive, then dip to get under the bar.
They idea is to actively drop your hips down faster than gravity. Kinda pull yourself into the catch.
You may want to start with plates under your heels, depending on your level of flexibility.
Also, you could try splitting some wood. To really generate a good swing you need to drop your hips and pull the axe faster than gravity pulls it. I was really surprised by the carry-over from wood splitting to power snatching.
Now that I think of it, you could also split snatch. Or, catch the bar with a split foot position, like you would in a jerk. Sometimes its easier to get the hips down faster that way.
your right I did miss read the set/rep scheme. I have tried squat drops, but I think my hip mobility caused me issues. I will incorporate stretching while getting depth
[quote]BigEasy24 wrote:
I’m training the snatch and power clean and press. My power snatch is getting fluid, but I have a hard to getting down and catching the weight in a true Olympic style. So, Does any have any resources or ideas on how I can get down without sacrifice fluidity of snapping my hips forward? [/quote]
What am i misunderstanding here?
You have a hard time getting down and catching the weight in a true Olympic style?
Are you referring to “real” snatches or “power” snatches?
How can you get down without sacrificing fluidity of snapping your hips forward?
In a “real” snatch, there is more weight on the bar (a lot more) which requires more fluidity of snapping of the hips…or you miss the lift.
Oh, and i hate the label “power snatch” or “power clean and jerk”
When you do a real snatch or clean&jerk you use a lot more weight than you can with the power versions.
So if your using less weight, how is that “power” lifting?
Tommy Kono said the power lifts(snatch and C&J) are a complete waste of time if you are interested in lifting a lot of weight because the mechanics are different than the full lifts and as a result teach you bad habits. Oh sure you’ll see the world champs doing them on clips, buts its usually when they’re just warming up or fooling around and its not a major part of their preparation. Again that was Tommy Kono, not me.
But if your simply interested in “power” lifting, please ignore this.
If your interested in getting down and catching the weight in a full olympic lift, then take the time your devoting to “power” lifting and replace it with full lift repetitions.
LB
Don’t force it! Try the split technique. It may be a little less stressful on your hips.
LB, what i’m saying is between bad hip flexibility and a hesitance to drop down under the bar is forcing me to short stroke my hips and causing my form to be shitty and thsr miss the weight when I get thighs parallel or lower.
[quote]BigEasy24 wrote:
LB, what i’m saying is between bad hip flexibility and a hesitance to drop down under the bar is forcing me to short stroke my hips and causing my form to be shitty and thsr miss the weight when I get thighs parallel or lower. [/quote]
STRETCH everyday.
There is no excuse for lack of mobility. Do it until you can do it properly.
Leg swings forwards and backwards, side to side, goblet squats, google stuff to stretch out.
No excuses for poor mobility IMO. You can spend 10mins every single day doing it.
Yes 3reps x 10sets. No you won’t be tired. This should take you less than 5-8minutes to do. Empty bar.
I completely believe if you can’t move with an empty bar well you have zero chance of doing it with a loaded bar.
It’s about balance and moving properly.
I was at a new lifting club today and they couldn’t believe how well I moved. I told them that it takes many many hundred of hrs and 1000’s of reps to get to that level. Well at least for me it did. 3reps x 10sets every single session even if you might not be lifting. You need the reps in. Focus on being balanced and smooth. Speed will come when you are smooth.
I’ve also been coached for the best part of 8yrs and competing in total of 16yrs with at least 5000hrs of training logged.
My lifts aren’t crazy but I move well with the bar and I’m powerful.
Koing
[quote]BigEasy24 wrote:
I’m training the snatch and power clean and press. My power snatch is getting fluid, but I have a hard to getting down and catching the weight in a true Olympic style. So, Does any have any resources or ideas on how I can get down without sacrifice fluidity of snapping my hips forward? [/quote]
[quote]Koing wrote:
Yes 3reps x 10sets. No you won’t be tired. This should take you less than 5-8minutes to do. Empty bar.
[/quote]
Is there any reason not to do more than this? 20 sets, 30 sets? With such a negligible load I can’t see fatigue taking a toll on the movement quality
[quote]Facepalm_Death wrote:
[quote]Koing wrote:
Yes 3reps x 10sets. No you won’t be tired. This should take you less than 5-8minutes to do. Empty bar.
[/quote]
Is there any reason not to do more than this? 20 sets, 30 sets? With such a negligible load I can’t see fatigue taking a toll on the movement quality[/quote]
Once you do 10 sets you can move on to some weights with the bar. No reason to not add some weight on to the bar after doing 10sets.
Koing