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Old 05-19-2013, 06:02 PM   #1
Marco Garnica
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Best snatch so far check (form check)

So this has been the heaviest I've ever actually gotten felt good but I think my hips are a bit shy any comments or constructive criticism would be appreciated http://youtu.be/hYLsZ6CZQrs (safe for all audiences)
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Old 05-20-2013, 11:55 PM   #2
Blair Robert Lowe
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Re: Best snatch so far check (form check)

Look'n alright. I can't see anything glaring really.
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Old 05-31-2013, 05:15 PM   #3
Oleksandr Tyutyunnyk
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Re: Best snatch so far check (form check)

No, not alright at all. The biggest problem is the very slow coming down under the bar. To address it, the following is usually recommended:
- drop snatches;
- snatches from standing position;

Both must be fast and to the lowest bottom position;

Last edited by Oleksandr Tyutyunnyk; 05-31-2013 at 05:35 PM..
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Old 05-31-2013, 06:04 PM   #4
Joey Shishineh
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Re: Best snatch so far check (form check)

Overall pretty good.
Things I saw:
-you missed full hip extension around 24 seconds in the video.
-you rushed the stand up. At this weight, you are strong enough to handle any forward or backward imbalance. but at heavier weights, this may cause you to miss.
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Old 06-02-2013, 10:26 PM   #5
Michael Zoda
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Re: Best snatch so far check (form check)

You can get A LOT MORE out of your hips.

You finish your pull around here, notice the angle of your hip crease
http://i.imgur.com/DIUZ6HV.jpg (wfs)

This is what full extension should look like at the top of the second pull:
http://www.crossfittotals.com/wp-con...62io1_1280.jpg (wfs)

What you really wanna focus on is fighting hard to stay on your heels throughout the duration of the lift. You should not INTENTIONALLY come to your toes and you should not jump. You will see most lifters rise to their toes simply because they have driven through their heels long enough and generated enough force to physically drive themselves onto their toes.

What you should be focusing on is attempting to get as tall as possible and staying on your heels as long as you can. Your hips should drive through the bar and you should drive your heels through the ground until you cannot anymore.

My favorite cue is just simply think heels, you could also try to think "jump back" which is a good cue I've seen help a lot of lifters. Look how far back some of these lifters jump http://www.youtube.com/watch?v=30Ld4B3DBjY (wfs). This cue forces you on your heels which should help with full hip extension.

Also like the others said you are a little bit slow pulling yourself under the bar, however I believe that your main problem is the lack of hip extension. Its difficult to think of two motion cues at one time and correct both of those problems at the same time. For now focus on getting more hip extension, you will generate much more force. Once you get your hips to open up a bit more aggressively then I would focus on pulling under the bar faster.

Don't let it worry you though, you're in a good place and your issues are very common. On a positive note your bar path isn't terrible considering the lack of extension at the top of the second pull.
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Old 06-03-2013, 08:39 AM   #6
Oleksandr Tyutyunnyk
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Re: Best snatch so far check (form check)

Quote:
Originally Posted by Michael Zoda View Post
What you really wanna focus on is fighting hard to stay on your heels throughout the duration of the lift. You should not INTENTIONALLY come to your toes and you should not jump. You will see most lifters rise to their toes simply because they have driven through their heels long enough and generated enough force to physically drive themselves onto their toes.

What you should be focusing on is attempting to get as tall as possible and staying on your heels as long as you can. Your hips should drive through the bar and you should drive your heels through the ground until you cannot anymore.

My favorite cue is just simply think heels, you could also try to think "jump back" which is a good cue I've seen help a lot of lifters. Look how far back some of these lifters jump http://www.youtube.com/watch?v=30Ld4B3DBjY (wfs). This cue forces you on your heels which should help with full hip extension.
Interestingly, neither of the lifters stay on the heels before getting as tall as possible. The first lifter even goes on his toes when the second pull starts and certainly long before full hip extension.
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Old 06-03-2013, 06:06 PM   #7
Marco Garnica
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Re: Best snatch so far check (form check)

Thank you so much and yes i seem to not open my hips fully also since im just learning the movements im still a bit scared of the actual movement thank you for all the advise i will start addressing Hip Opening TOMORROW and working a bit on speed going under the bar

PS: any of you know about a program i could use as a biggineer? so far ive just been snatching abouit 20 times starting at 75lbs and going up till i miss 3 times in a row
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Old 06-03-2013, 06:07 PM   #8
Marco Garnica
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Re: Best snatch so far check (form check)

Quote:
Originally Posted by Michael Zoda View Post
You can get A LOT MORE out of your hips.

You finish your pull around here, notice the angle of your hip crease
http://i.imgur.com/DIUZ6HV.jpg (wfs)

This is what full extension should look like at the top of the second pull:
http://www.crossfittotals.com/wp-con...62io1_1280.jpg (wfs)

What you really wanna focus on is fighting hard to stay on your heels throughout the duration of the lift. You should not INTENTIONALLY come to your toes and you should not jump. You will see most lifters rise to their toes simply because they have driven through their heels long enough and generated enough force to physically drive themselves onto their toes.

What you should be focusing on is attempting to get as tall as possible and staying on your heels as long as you can. Your hips should drive through the bar and you should drive your heels through the ground until you cannot anymore.

My favorite cue is just simply think heels, you could also try to think "jump back" which is a good cue I've seen help a lot of lifters. Look how far back some of these lifters jump http://www.youtube.com/watch?v=30Ld4B3DBjY (wfs). This cue forces you on your heels which should help with full hip extension.

Also like the others said you are a little bit slow pulling yourself under the bar, however I believe that your main problem is the lack of hip extension. Its difficult to think of two motion cues at one time and correct both of those problems at the same time. For now focus on getting more hip extension, you will generate much more force. Once you get your hips to open up a bit more aggressively then I would focus on pulling under the bar faster.

Don't let it worry you though, you're in a good place and your issues are very common. On a positive note your bar path isn't terrible considering the lack of extension at the top of the second pull.
besides those cues is there any excersises to address this Hip opening problem?
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Old 06-03-2013, 06:59 PM   #9
Blair Robert Lowe
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Re: Best snatch so far check (form check)

Ok, yes there are a few quirks. But given what many videos asking for critique generally look like sometimes, especially on this board or in CF...it could be A LOT worse.

Work more snatches or cleans from the hang. From the power/pocket/hip/thighs or above or below the knee.

Beginner programs offhand would be Dan John's, or Glenn Pendlays off their website.

Greg Everett also has one.

All of these are WFS.

http://www.catalystathletics.com/art...?articleID=131

http://www.catalystathletics.com/blo...hp?blogID=1686

http://mikesgym.org/programs/index.p...m&programID=10

http://www.pendlay.com/A-Training-Sy...ers_df_90.html
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