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Exercises Movements, technique & proper execution

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Old 12-11-2006, 07:29 AM   #1
Brian Vandewettering
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I had a failure on a snatch when doing the last WOD due to poor focus/fatigue. The bar came down on my knee and could have really done some damage if it were a heavy load. Can someone explain the proper bail out for the OHS and Snatch? A video link might be helpful. For now, I'm going to concentrate on proper form.

Thanks!
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Old 12-11-2006, 09:02 AM   #2
Josh Brehm
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Just hold on to the bar, keep your arms as straight as possible and let it fall forward (if you have to, jump backwards at the same time).
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Old 12-11-2006, 09:25 AM   #3
Becca Borawski
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If the weight is tipping forward - you should move backward and guide the weight down and away from you.

If the weight is tipping backwards - let it drop and step forward at the same time.
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Old 12-11-2006, 11:57 AM   #4
Michael Stehle
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I did some the other day and had to bail a few times. I video taped it if you want to check it out on my site. A few of my bailouts are pretty ulgy.

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www.NewJerseyCrossFit.com
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Old 12-11-2006, 12:36 PM   #5
John D Wilson
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Tommy Kono is solid on this. He recommends dropping the bar behind you (ARMS STRAIGHT). Practice with the old broomstick from the bottom position til you've got it nailed, then go to the emply bar & repeat.

You should be able to do a dislocate with the broomstick before you practice this.
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Old 12-11-2006, 02:51 PM   #6
Travis Loest
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Brian,
What part of the snatch are you failing on. The beginning when you are bringing it up or when you've already caught it in the squat?
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Old 12-11-2006, 06:13 PM   #7
Brian Vandewettering
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Thanks for the advice. Giving it more thought, if I had kept my arms straight, there would have been no issue other than to disturb the tranquility of a Bally's Saturday night. I lost the weight forward, but it was just a matter of loosing my focus on the last repetition.

Kono's recommendation of letting the weight go behind you would require some flexibility that currently isn't in my bag of tricks. More stuff to work on...

Thanks again!

-Brian
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Old 12-11-2006, 07:17 PM   #8
Lincoln Brigham
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Bailing out of an OHS is something that we practice, both to the front and the back. Most Bally's Witless Centers are not too fond of this kind of practice however.

The overhead squat grip should be wide enough to do a shoulder dislocate with straight arms. Practice this with a broomstick, find the width you need. If you go all the way out to the collars and still can't do a straight arm shoulder dislocate, maybe you shouldn't be doing OHS with any weight, at least not until your shoulder flexibility gets better.
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Old 12-12-2006, 09:13 PM   #9
Brian Vandewettering
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It turns out I can do a dislocate if I take a slightly wider grip on the bar. Thanks for the tip Lincoln.

Bally's is fine for what it is. At $99 per year it's worth it for the gravitron and treadmill alone. I've already suggested they ditch half the machines to make room for lifting platforms, but they don't seem interested in changing anything.

For the time being they are tolerating me. :angel_no:
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Old 12-13-2006, 12:47 AM   #10
Andy Shirley
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Brian,
I'm in Portland, also currently working out at a Bally's. Which one you go to? I'm over at the Cedar Hills location.

They have lots of silly machines.
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