For this last fortnight I've dropped the crossfit workouts in an effort to learn the squat versions of the clean and the snatch.
I've always had pretty good 'power' versions of these exercises, but been frustrated by my inability to 'sit' under the bar. I'm sure that it's been costing me about a plate or so per side.
Anyhow, I found the following link very useful, and hopefully others wil too.
I'm having the same frustration with the squat snatch. A broken collar bone injury has limited my shoulder flexibility.
Try working drop snatches and light overhead squats.
Hi John. I've been fortunate enough never to have had a serious shoulder injury despite 15 years of top level rugby. My upper back, however, is pretty tight and taking a while to loosen up.
That said, I'm already getting fairly proficient at the 'squat' variations. I have found them much easier to perform at near limit poundages than at lighter 'drill' weights (say 75%). I think it's probably because I'm having to explode with the heavier weights, rather than tempering the pull with the lighter weights.
Whatever, I'm making nice progress. I snatched 90kgs tonight and cleaned 120kg. Snatching bodyweight can't be far off now.
If only I could get my pull ups to progress so well!!!!
I have seen the videos on snatch, and clean and jerk, but what are "squat cleans, squat snatch, power clean," etc.?
References to the squat snatch or squat clean are synonymous with the snatch and clean (i.e., pull the weight and drop under to catch it). Power snatch and power cleans, conversely, are more explosive versions of the lifts caught much higher. The generally-accepted definition of a power snatch or power clean is a snatch or clean caught with the thighs at or above parallel. However, most people doing power snatches or power cleans use a weight such that they catch the bar several inches higher than that.
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