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Old 08-23-2015, 09:54 AM   #7
Richard Colon
Member Richard Colon is offline
Join Date: Jul 2010
Location: Peoria  AZ
Posts: 523
Re: Bottom of Snatch

I don't know enough details about the exact mechanics of the shoulder (internal vs. external), etc, so I'll let a PT, Doc, or someone like K-Star drive home that point, but one thing that I have learned and now KNOW, without doubt is..

You want your elbows pointed BACK (behind you), not down in Snatch. That sounds a lot like it leads towards internal rotation to me. This is no longer them vs. us or he said vs. she said. It is how it is. The best Olympic lifters in the world - period, have their elbows back. Think about a 400lb Snatch with elbows down, which is typically what happens with armpits foreward are now using a lot of bicep to hold that bar without a break in the elbow.

I train with an Eastern European O-lifter (he isn't just an acquaintance, its 5hrs a week). A 200+ KG C&J, 400 lb Snatch guy that has been through all the circles of training with Russians, 20 years, strength camps, international competition, etc. As he says, does, teaches and coaches and when I watch him in action, it more than makes sense - we, Crossfit, America, even coaches here might do it this way but the best in the world, its elbows back and just about internal rotation. It is no longer a debate to me.

Here ya go. NOT WFS because of music in the background, but I'm a fan of the Cal Strength guys (they make it all entertaining). Here is Oleksiy Torokhtiy. He won GOLD in 2012. Watch at around 1:45, with the guy doing drop snatches. Watch for the corrections. Looks a lot like he is NOT trying to move elbows down in any way. Elbows down is the result of a lot of focus on armpits forward, external rotation, etc, which, while of course is only my OPINION, is completely wrong. And rather than what I've read, heard, etc, training with the people I do, I've seen firsthand why its wrong.

Do it how you will, but give it a shot in working more towards the internal rotation that you have. It may help..

Last edited by Richard Colon; 08-23-2015 at 10:12 AM..
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