The first thing my coach made me do learning the lifts was to just do pulls to mid thigh. I found them a great learning tool in the first couple of months for getting the bar path right.
Basically set up like you are full snatching then lift off the floor, contract your back and pull the bar to keep it as close to your body. You stop when the bar is touching your mid thighs, your shoulders should be over the bar at this point, almost like you are going to fall forwards. Hold the bar in this position for a time. This is the position you need to be in to start the second pull and it needs to be a very strong position. The second pull is never going to be right if your first pull doesn’t set you into the right position.
I would recommend for a couple of weeks at least doing the snatch pulls to mid thigh and hang snatches. Then when you are comfortable with both put them together to do the full lift.
[quote]The Ox Man wrote:
The first thing my coach made me do learning the lifts was to just do pulls to mid thigh. I found them a great learning tool in the first couple of months for getting the bar path right.
Basically set up like you are full snatching then lift off the floor, contract your back and pull the bar to keep it as close to your body. You stop when the bar is touching your mid thighs, your shoulders should be over the bar at this point, almost like you are going to fall forwards. Hold the bar in this position for a time. This is the position you need to be in to start the second pull and it needs to be a very strong position. The second pull is never going to be right if your first pull doesn’t set you into the right position.
I would recommend for a couple of weeks at least doing the snatch pulls to mid thigh and hang snatches. Then when you are comfortable with both put them together to do the full lift.[/quote]
Yes do them after bar work 4reps x 5sets. You need to GET THIS DOWN PERFECTLY with light/ moderate weights first. You can’t lift properly if you can’t get the bar to the correct position for the 2nd pull!
Alright, as tomorrow would normally be the day I would snatch I guess I’ll go back to the basics. I’ll start out with bar work (something like what was outlined in Bergner’s WU), and then work on snatch pulls to mid thigh. I’ll work on the hang snatches as well.
I’ll try and get some video up of me doing these for more critique.
Alright, just got back from the gym.
Started with bar work, and moved on to the snatch pulls to mid thigh. I wasn’t too sure how much velocity to use for these but taped my last set. Watching the bar path, it looks like the last rep was the only real good one.
Worked my way up to three snatch singles afterward, taped the last one.
[video]1776[/video]
Also, I noticed that dropping my hips lower before starting the first pull has allowed me to make the bar dip inward toward my body during the first pull - nice!
You have good technique for a beginner. Keep your head straight focused on one point (the same point) at all times. It seems you have a pretty good vertical shrug. Just remember, keep bar straight (vertical)!
If you get a decent coach you’ll be throwing big weights up in no time.
[quote]Sharp4850 wrote:
Alright, just got back from the gym.
Started with bar work, and moved on to the snatch pulls to mid thigh. I wasn’t too sure how much velocity to use for these but taped my last set. Watching the bar path, it looks like the last rep was the only real good one.
Worked my way up to three snatch singles afterward, taped the last one.
[video]1776[/video]
Also, I noticed that dropping my hips lower before starting the first pull has allowed me to make the bar dip inward toward my body during the first pull - nice![/quote]
Do the movement just a bit slower and add more weight. It’s too light to simulate the 1st pull of when the bar gets moderately heavy.
Your still hiking the bar up. Your hips coming up too fast, relative to your shoulders, but it is different for you as your starting with lower hips and pulling through your start position. Just make sure you lesson the ‘hiking/ hitching’ affect of your
I worked on the snatch pulls with more weight today, and tried to keep my hips from rising much faster than my shoulders. I forgot my camera though.
Updates soon!
Here is video of today:
[video]1791[/video]
Worked my way up to 93kg with the snatch pulls. This was a bit heavier than last session (finished with 185 last week), so the form got a little sloppy at the end.
Worked my way up to 50.5kg for three singles for the snatch. Was pretty tired on the last one as you can see, and failed it.
Sounds good.
I’ll throw on my shoes next week. I guess I just have a habit of doing everything with my shoes off (squats, DLs, even BB rows and shrugs). I guess that will help with getting my quads to do some work as well.
Also, I was watching some snatches from other angles and it occurred to me that maybe I’m setting up too close to the bar? Right now I’m setting up with the bar rolled back all the way to my shins.
[quote]Sharp4850 wrote:
I just got done with an intense two-week training cycle, so I’m taking a few days off from the gym. This morning I was feeling the itch and decided to grab a doweling and give the snatch a try.
I’ve never tried the snatch before, but have always wanted to learn now to do the olympic lifts properly. I’ve tried finding OL gyms/coaches in my area in the past but I don’t think they exist.
If those of you experienced with OLing could give me some technique pointers I would appreciate it. Sorry about the glare in the beginning.
[video]1749[/video][/quote]
video nice
[quote]Sharp4850 wrote:
Sounds good.
I’ll throw on my shoes next week. I guess I just have a habit of doing everything with my shoes off (squats, DLs, even BB rows and shrugs). I guess that will help with getting my quads to do some work as well.
Also, I was watching some snatches from other angles and it occurred to me that maybe I’m setting up too close to the bar? Right now I’m setting up with the bar rolled back all the way to my shins.[/quote]
Stand so you can just about see your toes under the bar. This is a good starting point. When you get in to your ‘receive’ position your shins will be closer to the bar.
Post up some videos of your next session. Just work really hard on keeping your hips down and driving with your legs, keeping your chest up (requires more of your back, but you get in to solid positions)
Do some bent over rows from the start of the 2nd pull position also. Great work out.
Koing
PS do you f0ck with your shoes off? I tend to leave my weightlifting shoes on. I set up a better base if I’m standing up…
[quote]Sharp4850 wrote:
Sounds good.
I’ll throw on my shoes next week. I guess I just have a habit of doing everything with my shoes off (squats, DLs, even BB rows and shrugs). I guess that will help with getting my quads to do some work as well.
Also, I was watching some snatches from other angles and it occurred to me that maybe I’m setting up too close to the bar? Right now I’m setting up with the bar rolled back all the way to my shins.[/quote]
Stand so you can just about see your toes under the bar. This is a good starting point. When you get in to your ‘receive’ position your shins will be closer to the bar.
Post up some videos of your next session. Just work really hard on keeping your hips down and driving with your legs, keeping your chest up (requires more of your back, but you get in to solid positions)
Do some bent over rows from the start of the 2nd pull position also. Great work out.
Koing
PS do you f0ck with your shoes off? I tend to leave my weightlifting shoes on. I set up a better base if I’m standing up…[/quote]
Alright sounds good. I think I got the impression from one of the videos on the first page that I was supposed to extend my knees before my hips, rather than keeping the hips down.
I usually do the snatch on my back day and go straight into BB rows afterward, so I’ll give that a try.
As far as the bedroom, I’m a huge fan of track spikes. Gives me more traction for all positions. I’m gonna need some new sheets soon though…
They are suppose to move TOGETHER in unision, along with your shoulder and the angle of your back. It’s suppose to be pretty constant until about the start to mid of the 2nd pull. From mid 2nd pull to finish the angle changes as you accelerate through the bar.
BB rows, make sure you do them in the 2nd pull position. You WILL USE A LOT LESS WEIGHT but this helps keep you strong int he 2nd pull, being able to lean over like a MOFO. The bar stars from on your thighs, it’s not dangling down, it’s ON YOUR THIGHS. I can not stress this enough.
Forget track spikes, it needs to be more sport specific. Oly shoes. You can put more power in to the 2nd pull.
Today’s session.
Tried focusing on keeping my shoulder and hips in unison on the snatch pulls. Now that I think about it, it’s something I’ve always had trouble with. When I trained the conventional deadlift I always had the same problem. I guess it’s something I really need to work on.
I also did some drop snatches from the back as well as from the front (sternum, above hips, and from full hang) to practice pulling myself under the bar. Only got the drop snatches on video though. I think I’ll include those in my warmups from now on.
[video]1799[/video]
[quote]Neospartan wrote:
Sharp… after the drop snatches, are you doing Snatch Grip deadlifts, or Snatch Pulls?[/quote]
I’m actually not too sure what the difference is, but I’ve been trying to work on the first pull of the snatch. So I guess snatch pulls? I guess I should be stopping the movement closer to my mid thigh than my hips.
[quote]Neospartan wrote:
Sharp… after the drop snatches, are you doing Snatch Grip deadlifts, or Snatch Pulls?[/quote]
I’m actually not too sure what the difference is, but I’ve been trying to work on the first pull of the snatch. So I guess snatch pulls? I guess I should be stopping the movement closer to my mid thigh than my hips. [/quote]
Sharp, your doing the Snatch grip 1st pulls. A Snatch pull would be the finishing the pull to the 2nd pull, your only doing it to mid thigh, the end of the first pull.
Your improving fast, but your first rep is always not as strict as your 2nd and 3rd reps. Keep the hips down and keep your chest up, your see sawing it too much. The 2nd and 3rd reps look smoother. Be patient, it’s not speed you want here YET, you want to BUILD MUSCLE COORDINATION. Your plenty strong, but lack the coordination. You have to break this cycle that you are use to in the DL. The 1st and 2nd pull positions you have to keep your hips down, shoulders over the bar, this gives you the ANGLE and POSITION to do a sweet 2nd pull.
Your 2nd Snatch lift looks the best one. Your hips and shoulders raise in sync, the first rep you dropped forwards because your hips raised too fast = lowering your chest in relationship the bar will be out in front. You can’t finish properly like this.
ALWAYS do the bar work before you lift. I have my lifters do 3reps x 3sets from each position. IT’S THE ONLY WAY TO LEARN PROPERLY. You will progress much faster if you can do the bar work very well. Get a video of the bar work.
