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Matt Laney
02-02-2008, 11:57 AM
I made this one yesterday. Sorry that it's a little bit close-up, but can I get some critique on my form for the split snatch? Thanks!!

http://www.youtube.com/watch?v=PgIBZ5BoU6o WFS.

P.S. I'm not new to the forum or CrossFit. I've been doing CF for about 2 years now and post somewhat regularly on the WODs.

Lincoln Brigham
02-02-2008, 01:04 PM
The second pull is not good at all: There is a classic wicked early arm bend, the bar is literally 12" away from the thighs, shoulders are already well behind the bar, bar trajectory is forward on every single lift.

Hip position is too low at start. Recovery should be front foot first but because the bar is so far forward it's nearly always back foot first as the bar is being chased. The split is more forgiving of this type of error, but it is a problem nonetheless.

This lifting style you have adopted cannot be fixed with tweaks to this and that. It's not so much a split snatch as a grip-and-rip into a lunge. It needs to be rebuilt from the ground up.

My apologies for not figuring out a way to sound less harsh, but sometimes telling it straight is best. I appreciate the guts it takes to post a video open for critique.

http://crossfitsedona.typepad.com/Images/BadSplitSnatchSecondPull.jpg

Ryan Holmes
02-02-2008, 01:11 PM
If you don't already have SS, get that! I bet your deadl lifts are suffering from the same flawed starting position...I should know I just fixed this problem. Your shins need to be vertical when you set your back. That leaves you hips much higher than you have them. Get SS fix your DL start and get good coaching in the PC. Believe me this will help on many levels! Good luck!

Matt Laney
02-02-2008, 03:50 PM
The second pull is not good at all: There is a classic wicked early arm bend, the bar is literally 12" away from the thighs, shoulders are already well behind the bar, bar trajectory is forward on every single lift.

Hip position is too low at start. Recovery should be front foot first but because the bar is so far forward it's nearly always back foot first as the bar is being chased. The split is more forgiving of this type of error, but it is a problem nonetheless.

This lifting style you have adopted cannot be fixed with tweaks to this and that. It's not so much a split snatch as a grip-and-rip into a lunge. It needs to be rebuilt from the ground up.

My apologies for not figuring out a way to sound less harsh, but sometimes telling it straight is best. I appreciate the guts it takes to post a video open for critique.

http://crossfitsedona.typepad.com/Images/BadSplitSnatchSecondPull.jpg

You shouldn't be apologetic for telling me how I'm doing it wrong. I haven't practiced the split snatch very often, so the feeling of it is a bit awkward.

I actually have what I think is a good dead lift form. I think with the split snatch, for some reason I feel like I have to start with my hips lower. It's a little hard to explain, but at least I do know how to fix it.

I also see what you mean by the bar being forward. I also know how to remedy that, which probably has something to do with my hip position at the start. Once I get the momentum started forward, it's going to go that way.

Next time I'll get a video of some DL's and will see what you think of them. I really am a stickler for getting the form just right, so thanks for letting me hear it!

Matt Laney
02-02-2008, 03:52 PM
If you don't already have SS, get that! I bet your deadl lifts are suffering from the same flawed starting position...I should know I just fixed this problem. Your shins need to be vertical when you set your back. That leaves you hips much higher than you have them. Get SS fix your DL start and get good coaching in the PC. Believe me this will help on many levels! Good luck!

What do you mean SS, and PC? Sorry, don't know all the acronyms yet.

Lincoln Brigham
02-02-2008, 05:25 PM
SS = Starting Strength by Mark Rippetoe
PC = Power Clean

I also see what you mean by the bar being forward. I also know how to remedy that, which probably has something to do with my hip position at the start.You're not bringing the bar into your thighs AT ALL and you are trying to lift the bar around the knees instead of getting the knees out of the way of the bar. Hip position? That's rearranging the deck chairs on the Titanic. I shouldn't have mentioned it.

Watch these videos (work/family safe):
http://www.youtube.com/watch?v=piy50t4i5cA&feature=user
http://www.youtube.com/watch?v=-R98PG45xLM&NR=1
http://www.youtube.com/watch?v=feu22-IIKzM&feature=related
Notice how close the bar stays to the legs throughout the pull. On the third video notice that the bar is so close to the thighs it actually snags the bottom of the lifter's singlet. Notice how the bar is squeezed off the ground and constantly accelerates. The arms stay straight through both the first and second pull.

This is how the pull should look, regardless of whether the receiving position is the squat or the split. Why are you doing the split snatch, by the way? It had better be a really good reason... some story about permanently mangled limbs from an old war injury...

Matt Laney
02-02-2008, 07:20 PM
SS = Starting Strength by Mark Rippetoe
PC = Power Clean

You're not bringing the bar into your thighs AT ALL and you are trying to lift the bar around the knees instead of getting the knees out of the way of the bar. Hip position? That's rearranging the deck chairs on the Titanic. I shouldn't have mentioned it.

Well thanks for letting me know.


Watch these videos (work/family safe):
http://www.youtube.com/watch?v=piy50t4i5cA&feature=user
http://www.youtube.com/watch?v=-R98PG45xLM&NR=1
http://www.youtube.com/watch?v=feu22-IIKzM&feature=related
Notice how close the bar stays to the legs throughout the pull. On the third video notice that the bar is so close to the thighs it actually snags the bottom of the lifter's singlet. Notice how the bar is squeezed off the ground and constantly accelerates. The arms stay straight through both the first and second pull.

Yeah, I've watched a lot of those videos. I've just never had a coach to tell me what I'm doing wrong/right. This helps tremendously to know, so I appreciate it. Hopefully in the next few weeks I can make another video to show how I've improved.


This is how the pull should look, regardless of whether the receiving position is the squat or the split. Why are you doing the split snatch, by the way? It had better be a really good reason... some story about permanently mangled limbs from an old war injury...
Actually I did have an injury while doing overhead squats, which is why I'm a little apprehensive about landing the snatch in full squat. Here's a link to the aftermath:
http://farm1.static.flickr.com/88/242092944_c35fe2077b.jpg (NFS!!!!)
And don't ask how I did it. It's embarrassing and a mistake I definitely learned from!

Ryan Holmes
02-03-2008, 11:59 AM
Hey Matt sorry for the Acronyms! Starting Strength is such a gret tool, not to mention a great read. I am looking forward to getting some videos up to check my form too, i just did a "check Up" with Eva T, I am lucky to live in Santa Cruz! I am a stickler too! My Dead Lifts yesterday day left my back hurting so, drop the weights re-read the DL chapter and start again with smaller weight jumps. It is all about getting stronger and more athletic not lifting more weight.

Matt Laney
02-03-2008, 01:11 PM
Hey Matt sorry for the Acronyms! Starting Strength is such a gret tool, not to mention a great read. I am looking forward to getting some videos up to check my form too, i just did a "check Up" with Eva T, I am lucky to live in Santa Cruz! I am a stickler too! My Dead Lifts yesterday day left my back hurting so, drop the weights re-read the DL chapter and start again with smaller weight jumps. It is all about getting stronger and more athletic not lifting more weight.

You are very lucky to be in Santa Cruz. The closest CrossFit affiliate to me is about 50 minutes away, so it's not very practical to go there when I want to workout.

I used to have a workout partner, and we would critique each others' form. We actually had the DL's down pretty well based on the videos we watched and CF journals we read. I can tell that didn't transition into the split snatch for some reason, which really disappointed me. I have been told by at least a few people that my DL and PC form look good, but they weren't paid professionals either...I guess it's just back to the basics for now. Thanks for the help, guys.

Matt Laney
02-07-2008, 10:04 AM
Just a small update.

I went back to the gym yesterday for the push jerk workout. While I was there, I worked on the DL, PC, and did a few snatches. Immediately, I could feel what I was doing wrong since I knew what to be attentive to. I mostly worked on my PC form, which improved quite a bit. The bar is much closer to my thighs, and I am getting more of the shrug in before my elbows bend. I also had a much better starting position when I was using the 45 lb plates since they keep the bar at bumper plate level.

I will continue working on the PC and eventually get some more video up so I can be shot down again :) I'm going to get it right!

Ryan Holmes
02-07-2008, 01:32 PM
Good Work My Man!