Here is a snatch sequence of one of my lifters. Notice how the bar is swept to the hips from pic 2 to pic 3… in the power position the shoulders, bar and heels are in the same line. Now notice the way the bar is launched by using a powerfull back and hips extension (CHEST TO THE CEILING).
the bar is traveling pretty far in between photo stills once the explosion starts!
thats explosive speed!!
Yes, that’s the area of focus. She is amazingly quick under the bar (super mobility, she is a squat jerker) so the fpcus in on increasing the explosion. Which starts with the bar path and having the bar in the power position with the shoulders, bar and heels aligned with the weight on the heels at that point.
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?
[quote]BiP wrote:
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?[/quote]
Hey,
just sharing my experience… i personally find that i am most explosive when i initially throw my chest up, and allow my my position to reverse into a more ‘upright position’ for the dip at the top of the movement.
i think of it as doing a SGHP, and extending the movement with the ‘dip’ to complete a SGCP…
just my input!
So basically its just like having a cord attached to your chest from the ceiling, and it’s tugging at you?
[quote]lboro21 wrote:
[quote]BiP wrote:
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?[/quote]
Hey,
just sharing my experience… i personally find that i am most explosive when i initially throw my chest up, and allow my my position to reverse into a more ‘upright position’ for the dip at the top of the movement.
i think of it as doing a SGHP, and extending the movement with the ‘dip’ to complete a SGCP…
just my input![/quote]
Thanks, that makes a lot of sense!
I think I’ll do a purely technical session tomorrow and/or Sunday - getting back to power snatching, even light weight, was a bit embarrassing today, and having given the Chinese pull a try I know I need to spend some time on it.
[quote]BiP wrote:
[quote]lboro21 wrote:
[quote]BiP wrote:
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?[/quote]
Hey,
just sharing my experience… i personally find that i am most explosive when i initially throw my chest up, and allow my my position to reverse into a more ‘upright position’ for the dip at the top of the movement.
i think of it as doing a SGHP, and extending the movement with the ‘dip’ to complete a SGCP…
just my input![/quote]
Thanks, that makes a lot of sense!
I think I’ll do a purely technical session tomorrow and/or Sunday - getting back to power snatching, even light weight, was a bit embarrassing today, and having given the Chinese pull a try I know I need to spend some time on it.[/quote]
to be honest on my SGHP layer days, i start ramping as normal, but it gets to the point where i start to automatically ‘dip’ into a chinese pull when the weight gets heavy. at the end of the day, the goal is stimulate all your muscle fibres, not focus on whether your technique will get a thumbs up from an olympic judge!
remember though, movements like high pulls (including chinese pulls) rely on proper technique to lift the most weight, so you should still focus on triple extension and using the traps/delts/upper back to get your chest up… i kind of throw my head back a bit just to keep the whole body moving in the right direction
[quote]BiP wrote:
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?[/quote]
You reach the chest to the ceiling position. At at point your are on your toes… from that position you go down to meet the bar… the coaching point is to slam the heel on the ground… as soon as you reach full extension, bring the heels down. It will actually make you bend at the knees and pull your torso down.
But yeah, it looks like pic no.5m but with the bar lower
the Chinese are probably the best at doing this.
[quote]PB Andy wrote:
the Chinese are probably the best at doing this. [/quote]
I use the exact same cue (from toes to driving the heels down) when coaching push jerks.
You can actually see the bar traveling in a perfect S-pull. Very nice.
[quote]Christian Thibaudeau wrote:
[quote]BiP wrote:
When performing a Chinese pull, should we throw the chest up same as in photo 4, and then finish almost in the same position as in photo 5, but with the bar slightly lower?[/quote]
You reach the chest to the ceiling position. At at point your are on your toes… from that position you go down to meet the bar… the coaching point is to slam the heel on the ground… as soon as you reach full extension, bring the heels down. It will actually make you bend at the knees and pull your torso down.
But yeah, it looks like pic no.5m but with the bar lower[/quote]
it looks like in pic 4, she is ready to slam the heels, yet the bar still has some upward momemtum. i would imagine that if she was doin chinese, she would slam the heels, bring chest to the bar and stop the upward momentum by applying downward force on the bar.
does this make any sense?
another thiing i see is that she has her eye focus on some point in front and up looks like about 45 degrees. all though photos 1-4.
the head angle changes in relation to her body position. is that something you taught?
with that said, are there mirrors? i never had mirrors til i use my current gym some years ago. when doing pulls, i uses the mirrors to see check my elbows higher than wrist. ive been thinking lately that i might be better off facing away from the mirrors, and “feel” the lift.
thoughts? comments?
CT, lboro - thanks guys!
[quote]domcib wrote:
another thiing i see is that she has her eye focus on some point in front and up looks like about 45 degrees. all though photos 1-4.
the head angle changes in relation to her body position. is that something you taught?
with that said, are there mirrors? i never had mirrors til i use my current gym some years ago. when doing pulls, i uses the mirrors to see check my elbows higher than wrist. ive been thinking lately that i might be better off facing away from the mirrors, and “feel” the lift.
thoughts? comments?[/quote]
I find that mirrors always take away from my focus and make me concentrate on seeing instead of feeling. I avoid them as much as possible.
[quote]domcib wrote:
another thiing i see is that she has her eye focus on some point in front and up looks like about 45 degrees. all though photos 1-4.
the head angle changes in relation to her body position. is that something you taught?
with that said, are there mirrors? i never had mirrors til i use my current gym some years ago. when doing pulls, i uses the mirrors to see check my elbows higher than wrist. ive been thinking lately that i might be better off facing away from the mirrors, and “feel” the lift.
thoughts? comments?[/quote]
(1) No, a stable head position is not something I teach. I fact I personally prefer a neutral head position at the start (in line with the spine, so face aimed slightly down, looking a few feet in front of you)… as soon as the bar leaves the floor, looking up slightly (helps lift the torso instead of having the hips raise too fast) then looking up when the bar passes the knees. BUT if someone has a stable lifting technique I do not mess with what they do with their head (unless it is really odd or problematic).
(2) I don’t like to use mirrors… they teach you to rely on external rather than internal cues to evaluate how the lift is (so you go by how the lift looks rather than how it feels). I guess that at first it’s fine but I would drop the mirrors pretty fast.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
another thiing i see is that she has her eye focus on some point in front and up looks like about 45 degrees. all though photos 1-4.
the head angle changes in relation to her body position. is that something you taught?
with that said, are there mirrors? i never had mirrors til i use my current gym some years ago. when doing pulls, i uses the mirrors to see check my elbows higher than wrist. ive been thinking lately that i might be better off facing away from the mirrors, and “feel” the lift.
thoughts? comments?[/quote]
(1) No, a stable head position is not something I teach. I fact I personally prefer a neutral head position at the start (in line with the spine, so face aimed slightly down, looking a few feet in front of you)… as soon as the bar leaves the floor, looking up slightly (helps lift the torso instead of having the hips raise too fast) then looking up when the bar passes the knees. BUT if someone has a stable lifting technique I do not mess with what they do with their head (unless it is really odd or problematic).
(2) I don’t like to use mirrors… they teach you to rely on external rather than internal cues to evaluate how the lift is (so you go by how the lift looks rather than how it feels). I guess that at first it’s fine but I would drop the mirrors pretty fast.[/quote]
good stuff. thanks.
i will face opposite mirrors and go by feel. thats how i learned a million years ago.
themirrors can “watch my back”
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