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Exercises Movements, technique & proper execution

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Old 08-14-2007, 04:51 AM   #1
Brandon Oto
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The main deficiency in my snatch is in successfully catching it; I get everything in place, but at any decent weight, I can't seem to "lock" it in at the bottom position and I lose it forward or back before I can stand.

Anyone have any drills or tips for developing this?
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Old 08-14-2007, 07:11 AM   #2
Keith Wittenstein
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Heaving Snatch Balances and Sotz Presses.
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Old 08-14-2007, 12:09 PM   #3
Chris Walls
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Make sure you're pulling it straight up, close to the body. Keep the bar moving in as straight a line as possible. Also, don't worry about bouncing up out of the bottom right away, take a second to catch and stabilize the bar, then stand up under it once it's under control. If you try to stand too soon odds are you're going to lose it like you say you are.
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Old 08-14-2007, 01:06 PM   #4
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first, stop thinking of it as catching - the entire lift is active. the first and second pulls accelerate the bar upward and the third PULLS you underneath - you don't fall, drop, jump or anything else under the bar. You pull yourself under.

try this complex:

1 muscle snatch
1 snatch
2 overhead squats
1 snatch balance
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Old 08-14-2007, 02:44 PM   #5
Peter Terry Haas
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I was having some problems with this. I realized my grip was too wide and I was killing my wrists and elbows. Make sure you've got a proper grip.
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Old 08-14-2007, 03:48 PM   #6
Charles Bennington
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What are the symptoms of grip being too wide/too narrow?
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Old 08-15-2007, 10:57 AM   #7
Veronica Carpenter
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Don't catch it - lock it in - Head through the window (the arms should be at or slightly behind the ears) the entire shoulder girdle and arms are locked out, shoulder's shrugged, spreading the bar apart and pushing it to the ceiling.
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Old 08-15-2007, 10:59 AM   #8
Elliot Royce
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What Veronica and Greg said....

also, I find that flipping the wrists back into the catch position makes the bar fall into the right position much more easily. You should do this when the momentum of the bar makes it weightless.
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Old 08-15-2007, 12:22 PM   #9
Brandon Oto
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Do you mean with the wrists folded back, Elliot?
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Old 08-15-2007, 08:45 PM   #10
Elliot Royce
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What I mean is that as the bar is floating you simply allow your wrists to rotate backwards so that when the bar is "caught"/"lands" your wrists are fully extended backwards. In other words, the bar should travel from point A (floor) to point B (arms locked out, wrists rotated backwards) in one movement. If you have to catch up and then move it back into position, it screws you up. Rotating the wrists kinda puts the bar into the right position automatically, in my limited experience.

I'm a beginner so that's the way I would describe it.
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