Snatch

Ben Kimmerle · 06-18-2009, 12:25 PM

From today's CFFB strength WOD: Power Snatch 3x5. This was my last set of snatches (camera cut off last 2 reps). Let me know how they look.

Things I see:
+not enough of a hip extension; the bar swings out and back
+hips rising too early; turns into more of a good-morning

Cheers.

http://www.youtube.com/watch?v=5EFNRlUuvGE (W/FS)

Ryan Stitt · 06-19-2009, 07:56 AM

Ben,
the set up position, 1st pull and second pull all look great to me. What I can't or don't see is your elbows coming high and outside as part of your third pull...however, your press under the bar is also very good.

As far as your self-critiques, I think you are getting good extension so that is not an issue.

As far as the hips shooting high, it is happening very late in the first pull and almost seems to be the very beginning of the second pull. If this weight is relatively heavy for you (which it doesn't seem like it is), then this is a normal hiccup in the movement pattern caused by the load (Greg Everett has an article that discusses this that he put out for free on his website on February 28, 2009)

You look real solid though.

In an unrelated note, how were you able to get such good slow motion video...I need to be able to evaluate myself as well as I could see you.

Ron Hendrix · 06-19-2009, 09:20 AM

I believe the slow motion feature is a product of using a Mac to edit your videos, could be wrong though.

Robert Callahan · 06-19-2009, 11:28 AM

I agree with your self assessment that the hips are shooting up a bit during the first pull which is putting you in bad position for the scoop and second pull. Slow down the first pull and keep that chest up so that you can maintain better position for the second pull.

Brian Degenaro · 06-19-2009, 10:00 PM

Technique isn't terrible, I like it.

Few tips:

- More aggressive 2nd pull, whip that weight up.
- Relax the arms more.
- Pull that bar with you, keep it with you at all times.

Ben Kimmerle · 06-21-2009, 08:52 AM

Fellas, thanks for the feedback. I'll try to slow down the first pull and not just rip the bar off the floor. Glad my back-angle fault was confirmed and I'll have to keep the "chest up" cue on my mind next time I lift.

Ryan- I saw that article a while ago, but I'll go revisit and and pay some more attention. As for the slo-mo video I have a PC and just use the Microsoft Movie Maker software that came with the computer a few years ago. If you want to do real time then slow motion, import the video file, copy and paste a copy (so you have 2 copies of your clip right next to each other), then drop "1/2 Speed" video effects onto the second clip until it's slowed down enough for you (in my video I dropped 3 of these onto the clip). Hope that helps, kinda hard to explain.

Thanks again.

Christoph Ruepprich · 06-22-2009, 02:33 PM

I have a question regarding Ben's technique: Shouldn't he squat lower so that he doesn't have to muscle the weight so high?

Brian Degenaro · 06-22-2009, 08:26 PM

The weight's light enough for him to receive it in a power snatch.

Cormac O'Connor · 06-22-2009, 11:58 PM

Quote:

Originally Posted by Brian Degenaro

The weight's light enough for him to receive it in a power snatch.

Plus, the WOD is 'Power snatch 3x5'

06-18-2009, 12:25 PM	#1
Ben Kimmerle Member Profile: Join Date: Apr 2007 Location: New Hartford CT Posts: 115	Snatch From today's CFFB strength WOD: Power Snatch 3x5. This was my last set of snatches (camera cut off last 2 reps). Let me know how they look. Things I see: +not enough of a hip extension; the bar swings out and back +hips rising too early; turns into more of a good-morning Cheers. http://www.youtube.com/watch?v=5EFNRlUuvGE (W/FS)
	__________________ During a workout there is no choice... it's already been made... my only limitations are now only what my body is capable of doing. -Josh Everett

06-19-2009, 07:56 AM	#2
Ryan Stitt Member Profile: Join Date: Nov 2007 Location: Castle Rock CO Posts: 188	Re: Snatch Ben, the set up position, 1st pull and second pull all look great to me. What I can't or don't see is your elbows coming high and outside as part of your third pull...however, your press under the bar is also very good. As far as your self-critiques, I think you are getting good extension so that is not an issue. As far as the hips shooting high, it is happening very late in the first pull and almost seems to be the very beginning of the second pull. If this weight is relatively heavy for you (which it doesn't seem like it is), then this is a normal hiccup in the movement pattern caused by the load (Greg Everett has an article that discusses this that he put out for free on his website on February 28, 2009) You look real solid though. In an unrelated note, how were you able to get such good slow motion video...I need to be able to evaluate myself as well as I could see you.

06-19-2009, 09:20 AM	#3
Ron Hendrix Member Profile: Join Date: Sep 2008 Location: Houston TX Posts: 67	Re: Snatch I believe the slow motion feature is a product of using a Mac to edit your videos, could be wrong though.

06-19-2009, 11:28 AM	#4
Robert Callahan Member Profile: Join Date: Sep 2007 Location: Zzyzx CA Posts: 1,626	Re: Snatch I agree with your self assessment that the hips are shooting up a bit during the first pull which is putting you in bad position for the scoop and second pull. Slow down the first pull and keep that chest up so that you can maintain better position for the second pull.
	__________________ "I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine"

06-19-2009, 10:00 PM	#5
Brian Degenaro Member Profile: Join Date: May 2006 Location: baldwin ny Posts: 1,039	Re: Snatch Technique isn't terrible, I like it. Few tips: - More aggressive 2nd pull, whip that weight up. - Relax the arms more. - Pull that bar with you, keep it with you at all times.
	__________________ There is no substitute for strength, and no excuse for the lack of it.

06-21-2009, 08:52 AM	#6
Ben Kimmerle Member Profile: Join Date: Apr 2007 Location: New Hartford CT Posts: 115	Re: Snatch Fellas, thanks for the feedback. I'll try to slow down the first pull and not just rip the bar off the floor. Glad my back-angle fault was confirmed and I'll have to keep the "chest up" cue on my mind next time I lift. Ryan- I saw that article a while ago, but I'll go revisit and and pay some more attention. As for the slo-mo video I have a PC and just use the Microsoft Movie Maker software that came with the computer a few years ago. If you want to do real time then slow motion, import the video file, copy and paste a copy (so you have 2 copies of your clip right next to each other), then drop "1/2 Speed" video effects onto the second clip until it's slowed down enough for you (in my video I dropped 3 of these onto the clip). Hope that helps, kinda hard to explain. Thanks again.
	__________________ During a workout there is no choice... it's already been made... my only limitations are now only what my body is capable of doing. -Josh Everett

06-22-2009, 02:33 PM	#7
Christoph Ruepprich Member Profile: Join Date: Mar 2009 Location: Keller TX Posts: 31	Re: Snatch I have a question regarding Ben's technique: Shouldn't he squat lower so that he doesn't have to muscle the weight so high?

06-22-2009, 08:26 PM	#8
Brian Degenaro Member Profile: Join Date: May 2006 Location: baldwin ny Posts: 1,039	Re: Snatch The weight's light enough for him to receive it in a power snatch.
	__________________ There is no substitute for strength, and no excuse for the lack of it.

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