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Exercises Movements, technique & proper execution

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Old 05-02-2005, 07:44 AM   #1
David Wise
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First of all, I'll make it clear that before starting crossfit I've never done any olympic lifts whatsoever. I put in a load of practice with just the bar, as I heard you can easily injure yourself if you just jump straight into it. I'd like some help on the snatch; how low are you meant to go when you dive under the bar? I find as soon as I put any weight on the bar, I can't manage very much weight at all if I dive under to below parallel, but I can manage significantly more if I just dive under it so that I'm kind of half-bent. Does it matter how low you go, and if I can't manage the weight using correct form, will I need to accept that I'm a romo and use less weight?
Thanks.
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Old 05-02-2005, 08:23 AM   #2
Graham Hayes
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Practice overhead squats to get the flexibility you need for squat snatchs.

Practice squat snatchs with a very light weight to get the technique down.

Keep doing Crossfit to get the strength for bigger snatch's.

That's the patented :new:'three pronged attack pattern for super-successful-snatching!'.:new:

FYI I jumped into the O-lifts and am completly self-taught with no injuries. I'm not denying that good coaching would make me better. But you can get a lot done on your lonesome. Also you only need to go as low as you need to go (say it 10 times fast), if you can't power snatch it then you have to squat snatch it...as you get better technique you're gonna have to squat lower and lower until you have a full squat.
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Old 05-02-2005, 08:26 AM   #3
David Wise
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OK, cool. :happy:
btw. Overhead squats are, like, really, really hard...
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Old 05-02-2005, 10:33 AM   #4
Lincoln Brigham
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...how low are you meant to go when you dive under the bar?

Ideally to the bottom of your lowest OHS position.

I find as soon as I put any weight on the bar, I can't manage very much weight at all if I dive under to below parallel

Why? Describe what happens. Does the bar end up too far in front of you? Or do you not get under the bar at all? Or something else?
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Old 05-02-2005, 10:57 AM   #5
David Wise
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I manage to get under the bar, and it's pretty much overhead and slightly behind my head, but I just can't squat it upwards. I think it's just that my overhead squats suck a lot. For some reason, I can only overhead squat about 2 fifths of what I can squat.
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Old 05-02-2005, 11:40 AM   #6
Lincoln Brigham
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I manage to get under the bar, and it's pretty much overhead and slightly behind my head,

Excellent...

For some reason, I can only overhead squat about 2 fifths of what I can squat.

One thing is for sure: if you can't overhead squat it, you can't snatch it. When you get cranking on the OHS, you should be up around 85% of your front squat.
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Old 05-02-2005, 02:34 PM   #7
Lynne Pitts
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Moving to Exercises...
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Old 05-03-2005, 11:20 AM   #8
Troy Archie
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Ok, what are squat snatches?
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Old 05-03-2005, 11:32 AM   #9
Ryan Atkins
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Hi Troy,

Check out this link:
http://www.slidetour.com/sample1/dis...ch/snatch.html

If you don't already have it, you'll want to install the Java runtime environment (http://java.sun.com/j2se/1.4.2/download.html) in order to view the slideshow.

Hope this helps,

Ryan
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Old 05-03-2005, 11:40 AM   #10
Ryan Atkins
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This thread (http://www.crossfit.com/discus/messages/22/7619.html) is also a good resource. Lincoln posted a photo sequence of Casey Burgener and Lynne posted Dan John's avatar broken down into frame by frame photos.

Hope this helps,

Ryan
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