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Exercises Movements, technique & proper execution

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Old 07-06-2004, 04:24 PM   #1
Jason Carey
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does anyone know if there is a typical range for the ratio of max effort on these 2 lifts? in other words, can/should a target snatch be set based on OHS max? if so, what's a typical ratio?
i'm at about 80% (snatch/OHS), give or take a few pounds. any feedback would be appreciated.
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Old 07-06-2004, 05:28 PM   #2
Lincoln Brigham
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Nothing typical.

I know one guy who does 140kg in the OHS, 110 in the snatch. Working on his OHS does not seem to improve his snatching.
I've done 80kg in the OHS, 72.5 in the snatch. Working on the OHS tends to improve my snatching.

The OHS is less technical than the snatch, so I'd say if you OHS significantly more than what you can snatch, then you have some technical issues on the snatch that need to be ironed out. But if your OHS is a lot less than your front squat, both need work.
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Old 07-06-2004, 09:01 PM   #3
Jason Carey
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i'm inclined to agree with you on the technical issues. my numbers:
snatch 140#
OHS 170#
front squat 185#*

* never maxed the front squat - this is my best squat clean

still, this represents a range of 0.82 (sn/ohs) to 0.92 (ohs/fsq). based on your own observations, as well as Dan John's numbers from an earlier thread, i'm thinking that the snatch/OHS ratio might be a good way to judge technique. ie - the closer to 1.00, the better the technique... i don't know if this formula would break down as a function of weight though.

my biggest problem with the snatch is stability at the "catch" phase. i have a tendency to rock at the bottom just after pulling under. sometimes it goes backward, sometimes forward, sometimes it sticks just perfectly. most fun i've ever had lifting though!

thanks for the reply.
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Old 07-07-2004, 09:07 AM   #4
Lincoln Brigham
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Drop snatches (aka snatch balances) are the appropriate drill to help fix stability problems in the "catch" phase.
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Old 07-07-2004, 01:50 PM   #5
Craig Bucher
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I can power snatch more than I can OHS very very deep. And my OHS is quite a bit less than my front squat, I would guess about 2/3. I guess I need to figure out why I am failing on the OHS. I think I usually dump it forward on heavy attempts, but I will check it out.
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Old 07-07-2004, 03:04 PM   #6
Lincoln Brigham
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As you descend, shoulder flexibility comes into play and the bar tends to ride forward. A couple of inches too far forward and down she goes.

Make sure your grip width is appropriate for your wingspan.
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Old 07-07-2004, 04:07 PM   #7
Jason Carey
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the drop snatch/balance is definitely where i need to work. tried them for the first time today and realized that my grip is a bit too narrow and i have a tendency to lean forward slightly in the drop. the lean improves (lessens) as the grip moves outward.

lincoln - thanks for the suggestion. i'd never heard of the exercise. it's very helpful. also humbling.
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Old 07-10-2004, 03:29 PM   #8
Steve Wills
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What exactly is a drop snatch? Thanks
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Old 07-11-2004, 05:30 AM   #9
Larry Lindenman
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Rack bar. Bar stays put. You drop under it to a snatch position.
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Old 07-11-2004, 09:18 AM   #10
Jason Carey
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Steve - here's a video link:
http://www.uwlax.edu/strengthcenter/...%20Balance.mpg

Also, check out problem diagnoses for snatch from Queensland Weightlifting Association:
http://www.qwa.org/articles/snatch.asp

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