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Old 02-26-2012, 06:44 PM   #1
Ross Hunt
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Snatch and C+J for critique

Hello everyone,

I would appreciate any critique of these my snatch and clean and jerk technique. This video is from yesterday. I snatched up to ~85 kilos and missed 87 kilos, Clean and Jerked up through 255 (115) and missed the jerk at 265.

Thanks!

Snatches (wfs)
Clean and Jerks (wfs)

stats: 6' , ~85 kilos
Best snatch and C+j to date: 97 kilo squat snatch, 130 kilos power clean and split jerk
Best recent lifts: these
Currently: Injured my back a month ago or so, recuperating.

Initial thoughts:

My back position looks really soft during the first pull, and I am shooting my hips. More hamstring flexibility, hamstring strength, low back strength, position work from the floor?

I am not used to using a belt on the C+J yet--it helps with the front squat (which has always been my weak point), but I think I am arching my back forward on the jerk instead of pressing directly underneath the bar.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 02-26-2012, 10:41 PM   #2
John Kaupp
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Re: Snatch and C+J for critique

Ross,
yes to your initial thoughts. Your setup on your miss was better than on your make. You can be successful having a real flat back position off the floor, as long as you can bring the bar back into the hips and be quick through the middle (see Jake Rubash's videos). You have a good vertical torso on your snatch and your clean as you squat it up.
On your snatch miss, you put a good second pull on it, but your turnover (third pull) was just too slow. Same with the jerk miss, slow getting underneath it.
Another thing I noticed on your jerks. It looks like (hard to tell with the video angle) you are taking your deep breath then taking about two seconds before you start to dip for the jerk. Make sure you are set, then take your deep breath and go. Holding your breath for too long will just tire you out.
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Old 02-27-2012, 06:54 AM   #3
Ross Hunt
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Re: Snatch and C+J for critique

Thanks! The suggestion to compare Rubash was helpful. He does have a flat position off the floor. In comparing his video to mine, the biggest difference I noticed (besides the number of plates) was that his center of gravity was farther back than mine, and his first pull is longer. He starts from squat, sets his back, and lets the hips track up, loading the hamstirngs as the bar grazes the legs up to right above the knee cap.

I unload my hamstrings too soon; I start by rocking forward slightly. On the make, it looks like I actually kind of correct for this and succeed in pushing my knees back and getting over the bar, but the bar is like 3-4" out from my knees. So I kick the back into gear early, right as I pass the knees, instead of continuing to pull the bar back and load the hamstrings until it's in my lap.

So I guess I need more first pull position work and pulls from the hang with proper technique.
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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Old 02-28-2012, 08:11 AM   #4
Alex Beasley
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Re: Snatch and C+J for critique

Your arms are bending as you take it off the floor. Keep em straight, man.

Other than that, niice.
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Old 03-04-2012, 08:01 AM   #5
Ross Hunt
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Re: Snatch and C+J for critique

Alex,

Thanks. I didn't notice that basic fault.
---


Here is some video of some split jerks from technique practice last week:

225x2, 255x1.

The main problem I see with these is that I am just not aggressive enough on the drive and turn-around under the bar. I used to be better at that; I think it may have something to do with the low back issues I've had. I did a bunch of singles last Wednesday with an emphasis on regaining confidence in a more rapid dip and drive.

The hesitancy leads to a deeper dip than I really need. I have jerked 297 and BTN jerked 300 from the rack before, and I did it with a much shorter drive.

225x2, wFS: http://vimeo.com/37893804

255x1, wfs
http://vimeo.com/37893862


I appreciate any comments or advice; thanks!
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec

Last edited by Ross Hunt; 03-04-2012 at 08:03 AM..
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Old 03-04-2012, 09:03 AM   #6
John Kaupp
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Re: Snatch and C+J for critique

In addition to your dip being too deep, you are being pulled forward. Keep the dip and drive as vertical as possible. You are also diving forward with your chest and keeping the back leg too straight.
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Old 03-11-2012, 06:03 PM   #7
Ross Hunt
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Re: Snatch and C+J for critique

Thanks. Here are some more lifts.

Snatch: 85, 88, miss 92
C+J: 115, 120; no belt this time.


I have tried a different set-up where put my butt down first and start the pull with hips lower. Here is what I see wrong so far:

Arch of back should stay tighter throughout the pull, esp. on snatches--I don't round out, but I don't stay as solid as I should
My upper back collapses on both the end of the pull of the snatch and on the end of the squat clean at 120. This could be because my traps were a little fatigued from some hang snatches I had done recently. But maybe I am just weak there.

WFS:
Snatch, 85, 88, miss 92
C+J 115, 120


Any comments appreciated; thank you!
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M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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