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Old 02-09-2013, 05:43 PM   #1
Ryan Dunmore
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Snatch Critique

Hey Crossfit Community,

I have been a long time lurker but have never posted. Can I get some opinions on my Snatch form? I think I have a good idea of what is going wrong but would like some opinions and key thoughts to work on next time.

Info:

5'11" 175lbs, 23 years old
Have only been snatching since the beginning of December.
Lift is 75Kg.

http://www.youtube.com/watch?v=1E5nlzN0LWk (WFS)

Thanks!

Last edited by Ryan Dunmore : 02-09-2013 at 05:45 PM.
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Old 02-09-2013, 06:01 PM   #2
Edmond Fenton
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Re: Snatch Critique

Hey Ryan your video is set as private so no one can view it. Just go to the settings and switch it to unlisted and then copy the new link.
-Ed
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Old 02-10-2013, 09:52 AM   #3
Ryan Dunmore
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Re: Snatch Critique

Whoops, thought I had done that. Here is the new link:

http://youtu.be/1E5nlzN0LWk(WFS)
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Old 02-10-2013, 10:17 AM   #4
Lincoln Brigham
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Re: Snatch Critique

Landing position is too wide. Elbows are soft in the receiving position and grip is probably too wide.
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Old 02-10-2013, 02:00 PM   #5
Keith Miller
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Re: Snatch Critique

Quote:
Originally Posted by Lincoln Brigham View Post
Landing position is too wide. Elbows are soft in the receiving position and grip is probably too wide.
^^^ This was my exact thoughts, too!!
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Old 02-10-2013, 04:00 PM   #6
Steve Collegio
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Re: Snatch Critique

Quote:
Originally Posted by Keith Miller View Post
^^^ This was my exact thoughts, too!!
i third this.
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Old 02-10-2013, 04:55 PM   #7
Ryan Dunmore
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Re: Snatch Critique

Thanks guys, I have been working on my landing position for some time. Would you have any recommendations to improve my overhead position? I have been working on shoulder mobility, do I have any other options?
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Old 02-10-2013, 06:21 PM   #8
Jessica Nantroup
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Re: Snatch Critique

I agree with the other posts, your landing position needs some work. Try to mark out your normal overhead squat stance in chalk and work on repetitive jumps into that stance.

The elbows bending is most likely mobility. There are some good tacking exercises on mobilitywod.com that have amazing results for this.

In addition your setup could be stronger. Make sure your hips are above your knees on your setup (while keeping the chest up) and take the tension off the bar before you start.

You are also going around your knees instead of pulling the knees back while the bar passes. You can rebend the knees slightly after the bar passes...

Just my two cents. Good luck!
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Old 02-11-2013, 07:55 AM   #9
Ian Nigh
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Re: Snatch Critique

Mobility issues aside (receiving position needs some work!), I think many of your issues stem from overpulling the bar. If you keep loading this less than ideal movement pattern, you will only reinforce it.

Your second pull should be no big deal, finish fully extended but not exaggeratedly trying to haul the bar upwards with your arms. Try and do a snatch where the bar does not go any higher than the bottom of your rib cage, and focus on pulling yourself under - stopping it overhead aggressively! Start with lighter loads and only work your way up when your technique is sound. 60kgs should feel like nothing.

edit: To improve the receiving position, I very much like the Sott's Press.
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