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Old 12-30-2013, 03:47 PM   #1
Chris M Brown
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Snatch form Check

Just really getting into olympic lifting. Any advice on this would be much appreciated.

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Old 12-30-2013, 05:21 PM   #2
David Osorio
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Re: Snatch form Check

Your first priority should be attaining a fully extended spinal position in your set up. If mobility limits achieving said position off the floor, I would move to some small blocks and train the lift there while you develop the mobility needed to pull off the floor. For reference, your back should look like this: Mel R (WFS)

Secondly, make sure you're getting tight and squeezing the bar off the floor instead of abruptly "ripping" it up. The bar should accelerate through the first and second pulls, especially as you're learning the lifts.

Third, I would have you work postional complexes to reinforce good positions. For example: Pull to the mid thigh > Power Snatch > Overhead Squat

You're pretty unstable when you catch that bar, check out your feet and how much you have to move to save it. Try to power snatch, stabilize the load and make sure your feet are landing in a normal, flat footed squatting stance, then proceed to finish the squat.

Slowing down and drilling positions now is going to make the rest of your career with the lifts MUCH more productive. Don't worry about weight, worry about positions.
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Old 12-30-2013, 08:26 PM   #3
Jeff Enge
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Re: Snatch form Check

The whole key for you in being tight in your upper back before you even start pulling. Pull your shoulder blades back and open up your chest. Keep your focus on a point slightly above parallel and don't look down. Drop your hips and drive your knees out in the pulling position to accomplish this.

If you can do that, the benefits will be threefold - you will be stronger pulling, your positions will be easier to hit, and you will remain tight through the catch.

The fact is, yes its possible to lose tightness in the middle of the lift, but if you start without that tightness it is impossible to get it back in the middle of the lift.
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Old 01-04-2014, 05:14 PM   #4
Dan Espinosa
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Re: Snatch form Check

Agree strongly with both posts above.

Good points: pretty decent takeoff as far as positions go (do work on your acceleration vs jerking however) and you got a very strong overhead position

One more thing to work on is your turnover. As you hit your power position, you're letting the bar sweep out and get away from you. Your body is going to compensate for this by bringing you forward which is why you caught it a little toe heavy. Focus strongly on keeping that bar close to you as you pull down underneath. You should be able to draw a straight line from your start position to your overhead receiving position. Have a buddy hold a PVC pipe slightly in front of you while you warmup with another PVC pipe and try not to hit it. Work those hi-pulls.
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