View Full Version : Snatch and C&J
11-21-2007, 01:10 PM
Taped snatch and c&j - 85% max - 70 and 92.5 kg respectively.
Performance menu WOD - did 4 attempts of each lift with same weight. All attempts were successful.
Videos are safe.
http://www.youtube.com/watch?v=CFQZMyi3b3c - Snatch
http://www.youtube.com/watch?v=ZU-IxYhAp6Y - C&J
Any comments/constructive criticizm appreciated.
11-23-2007, 11:02 AM
The only thing I'm noticing right now is you have to work on keeping the bar close to your body and fully extend your hips on both lifts.
11-23-2007, 11:40 AM
Very good in general.
Given that those were 85% loads you should be moving quicker and more explosively. Watch some of the top lifters in competition and you'll see that despite the obscene amount of weight on the bar (or maybe because of it!) they explode on the bar during the second pull and then move under it like lightning. Compare to your videos and you'll see that you aren't moving with that same urgency of speed.
Pyrros Dimas world record snatch:
Note how much Pop! he gets at the top of his pull and how fast he gets under the bar.
In the snatch you've got a little hitch in your git along, almost a pause. You also might be coming up on your toes a bit early. Watch out for that.
The dip on the jerk was too long, causing both a stall at the bottom and a forward push into the bar.
Here's Marc Huster's world record clean & jerk at the 1996 Atlantic Olympics:
See how short his dip is? See how fast he moves under the bar?
This is an example of one of the best jerk techniques in the world. It's been rumored that Huster has jerked much, much, much more than this in training. With this lift, Huster outlifted Mark Henry at the same competition by 11 kilos. Huster weighed 182 pounds, Henry weighed 407.
Overall, nice work Leonid.
11-23-2007, 11:47 AM
Good points. Thank you both!
213.5 kg C&J at 83 kg is insane! Definately an awesome jerk!
Going to try to adjust as much as possible in training myself.
Greg E. and Coach B.'s certs are coming soon - hopefully by March I'll be snatching 100+.
11-23-2007, 12:04 PM
You might indeed be cutting the pull short as Brian said, but I'm not ready to swear to it in a public forum without seeing the vid in slo-mo. But that would help explain the lack of pop at the top of your second pull.
11-23-2007, 01:17 PM
I'm pretty sure that's the thing - the dip drive for jerk is slow for exact same reason I believe.
11-27-2007, 04:05 PM
Clean and jerk 80% max at 87.5 kg
Today's training. 5 kg's lighter than the first video.
Tried to move faster.
11-28-2007, 02:28 AM
Much better jerk.
Jason M Struck
11-28-2007, 01:56 PM
leonid, how tall are you and how much do you weigh?
11-28-2007, 03:43 PM
6'3" at 216 today.
Peter Terry Haas
12-03-2007, 01:00 PM
Great work at the cert this past weekend. I'll give you some cues that have helped me out in the past.
"Hit yourself in the belt buckle"
On your snatch, think about the bar hitting you on your belt buckle if you were wearing a set of pants. This will keep the bar close to you and improve the power of your pull.
You can see an example of this from the 2004 olympics (wfs):
There's a slow-mo of Dimas at about 4:05 in. If you watch the bar, it creases
his lower stomach at the top of his second pull.
In addition, I'd focus on moving the bar as fast as you can on your second pull. Grab an empty bar and do some lifts from the hang, focusing on popping your hips and racking it as quickly as possible. As soon as you think you are moving fast, try to do it even FASTER.
Once you feel good w/ this, start using weights that are about 70-80% of your max and focus on moving those as quickly as possible also. You'll basically be doing power versions of each lift. Don't rip it off of the floor, just move them fast when you get above the knee and in position for your second pull.
For a great example of moving fast, check out this vid of a lifter warmup up (wfs):
This is how I warm up for PRs now, by focusing on catching them as high as I can.
Putting this stuff together really helped me start putting some decent weight overhead. Hope this helps.
12-03-2007, 04:01 PM
Good work on the PR's.
I have a luxury of Greg Everett coming out for a cert in Jan and Mike Burgener in March - pretty positive that's going to put up a few lbs on my lifts.
I'll be Oly lifting on Thursday (by then my legs should be okay again) and try out the buckle cue and power versions.
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