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Old 04-11-2006, 07:37 PM   #1
Pierre Auge
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OK so here I am snatching the very little weights that I'm snatching. I've picked out some of the obvious faults that I can see but any subtleties and corrective points that can be shared I'd appreciate it.

The video is a quicktime movie and is posted on my blog at the following link:

http://web.mac.com/pierre_auge/iWeb/www.mission-specific.com/Home/D317ACE1-5503- 42D2-9336-5C7EBFEAAF54.html

What I've noticed myself:
- I'm actually jumping right off the ground
- The bar is ending up too far behind
- Not landing in a full squat
- I'm rushing the first pull
- When I'm jumping the height is causing me to land slightly off balance because of the excess travel

Buts that all obvious stuff and I'm sure I'm missing some finer points that could help me correct the larger more blunt points. I do the burgener warm-up every day, multiple times a day.
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Old 04-11-2006, 08:07 PM   #2
Lincoln Brigham
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It's better than you think.

The bar is NOT ending up too far behind.

I'm not convinced you are rushing the first pull.

Jumping is a good sign. It's supposed to resemble a jump. The most common error is to make the lift resemble a reverse arm curl instead of a jump. Ditto with the bar position - the most common error is to have the bar end up too far forward. Rare, rare, rare is the lifter who consistently pulls the bar too far back.

What I do see is that some of your technique is not consistent. The last snatch showed an early hip rise, back was almost horizontal; the first snatch did not look like that. One or two lifts you jumped forward to receive the bar, others you did not. All signs that you are still a work in progress.

What I don't like is that your landing position seems consistently too wide. Can you do a butt-to-calves overhead squat with that width in your squat stance? Doesn't look like it. This would at least partially explain why you are power snatching everything and not squat snatching. Pull in your landing stance and don't point the feet out so far - see how that works for you.

If you do power snatch a lift, immediately do a full range overhead squat with it. Eventually you may get so sick and tired of having to squat the lift after powering it that you cut to the chase and start squat snatching it.

Overall an excellent video, both the filming and the lifting. Multiple angles and good lighting helps a lot.
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Old 04-11-2006, 08:23 PM   #3
Lincoln Brigham
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http://www.crossfit.com/discus/messages/13350/22796.jpg

This is excellent.

You could stand to have a bigger "I'm The Resident Beach Bully" chest. You let it collapse a bit here and on most other lifts. BUT... there's lots of good stuff in this one frame:

Heels are flat on the ground.
Shoulders are over the bar.
Arms are straight, straight, straight.
Head is up and eyes are focused on horizon.
The jumping position looks like you are set to positively unload on that poor defenseless barbell. Stellar.
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Old 04-12-2006, 04:33 AM   #4
Pierre Auge
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Oddly enough I noticed a similarly wide stance issue with my clean a few weeks ago. And I managed to correct it by squatting the thing 5x immediately after cleaning. I've been doing that everyday since, funny I didn't even notice with my snatch.

I'll try that pull from the landing stance, and I'll throw in some overhead drop squats with the bar. Maybe that will fix me up. Thanks Lincoln Thats great.
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Old 04-14-2006, 12:50 AM   #5
Carrie Klumpar
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Nice scoop!

My additional critiques, fwiw: 1) Stronger lumbar curve in the setup (can only see this in the last one, with the better filming angle, but your back is rounding a bit much for my taste). 2) Active shoulders once you've got the bar overhead. Get it up there and keep actively pushing it and your shoulders up toward the ceiling.
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Old 04-16-2006, 02:19 PM   #6
Pierre Auge
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Carrie thanks for the good tips. I noticed I'm not using much of an active shoulder but I think its mainly due to the relatively light weight I'm using actually once its over head I don't feel an ounce of stress on my shoulders. I'll keep imagining its 300lbs and force those shoulders up.

Another note on that I've got extremely flexible shoulders. I can do actual dislocates on the rings for reps without injuring myself (actually it feels quite good). And overhead squats with my hands together.

I'll focus on the lumbar curve, Nicole noticed that when I was doing deadlifts at HQ in January, and I thought I had corrected it. I'll have to keep a close eye on that. (Oddly enough my deadlift has improved since then because I've been watching it like a hawk but maybe the light weights I'm using for the snatch are distracting me into thinking I'm ok.)
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Old 05-21-2006, 04:29 PM   #7
Pierre Auge
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Here is an update, I would like some comments on my technique. All comments welcome thanks.

http://web.mac.com/pierre_auge/iWeb/www.mission-specific.com/Home/06B6A304-3DE9- 44A5-A80B-E3D60A899A93.html

The video is in Quicktime format.
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Old 05-21-2006, 08:07 PM   #8
Lincoln Brigham
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Pierre that is quite good. No kidding, you're doing a great job.

Here's something I want to show you:
http://www.crossfit.com/discus/messages/13350/24679.jpg
Remember when I was talking about having a "big chest" at the start? Compare shoulder positions in the photo above. (I know, being compared to a 3-time Olympic gold medalist is not fair!) Notice how your shoulders hang forward and down as far as possible, while Kakhi's are pulled back. His shoulders are active at the start, yours are not. His chest is in front of his arms, yours is behind. Notice the difference in the curve of the upper back, his is flatter.

His hip angle is much more acute as well, but I'm not sure if that is a result of differences in height. I don't know how tall either of you are, so it may not be an issue. But you can see that Kakhi uses great hip flexiblity in order to set up in that fashion, which allows him to start with hips his low.
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Old 05-21-2006, 09:30 PM   #9
Pierre Auge
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Wow Lincoln great comparison on the shoulder position that picture really puts it in perspective. And I'm not ashamed what so ever to be corrected with the use of a form model such as Kakhi.

I think I can deffinately work on that, and it is something I would have never picked up on without someone more experienced noticing it. I can see the advantage of having the shoulders engaged with this lift. Perhaps I'm approaching my first pull too much as if it is a deadlift instead of a technically more robust lift as it is.

I've always had an issue with the shrug portion of the second pull, on both the snatch and the clean this insight might be the ticket to really putting up some heavier weights.

Question: Can I equate the shoulder position to pulling my serratus together at the back? I can see how this would certainly open up the chest and prep the trapezius for engagement during the second pull.

I'm thinking shoulders in, active and trying to pull my shoulder blades together!?! How am I doing?
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Old 05-22-2006, 04:42 AM   #10
Larry Lindenman
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Pierre, looks great...good to see you again, even if it's on video. Lincoln, let me take a second to say, your the best! Really, your coaching is awesome. Taking the time to look for and post that picture, heck even the fact that you caught that is a testament to your greatness as a coach. Great job and thanks.
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