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Old 07-05-2010, 08:40 PM   #1
Luke Hitt
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Squat Snatch Form Check...

Here's another vid from the recently completed garage gym...

thanks...

WFS

http://vimeo.com/13109410
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Old 07-05-2010, 09:17 PM   #2
Eric Montgomery
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Re: Squat Snatch Form Check...

I'm no Oly expert, but the main thing I see is that your early arm pull really needs to be fixed. I think you had the same issues with your cleans in the other thread, so some of the same drills might help you here...snatch pulls, snatch high pulls, etc. Hit all the progressions on the Burgener WU til they're automatic, do a few reps from the high hang, then from the hang, then from just above the kneecap, then just below the kneecap, then from mid-shin, focusing on jumping and hitting full extension before you bend your arms.

Also it looks like on most of them you're catching it in a power snatch position then riding it down into a full OHS...if you're doing squat snatches, try to actually catch it in a full squat. That'll help you develop more balance and stability in the bottom position. Doing some of the skill transfer exercises like snatch balances will help your confidence with that.

You may need to go a little heavier to get good advice--not heavy enough to be dangerous, but at least heavier than a weight you could do for 20+ reps which appears to be the case here. It's hard to get a solid assessment of form when it's that light.
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Old 07-06-2010, 04:28 AM   #3
Ben Moskowitz
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Re: Squat Snatch Form Check...

Quote:
Originally Posted by Eric Montgomery View Post
Also it looks like on most of them you're catching it in a power snatch position then riding it down into a full OHS...if you're doing squat snatches, try to actually catch it in a full squat. That'll help you develop more balance and stability in the bottom position. Doing some of the skill transfer exercises like snatch balances will help your confidence with that.
Ehhhh I don't think so... check out this article.
http://www.crossfitoakland.com/archi...-olympic-lifts

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Old 07-06-2010, 07:48 AM   #4
Jeff Binek
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Re: Squat Snatch Form Check...

I think more weight will also force you to actually explode...you should be exploding out the gym with a light weight like that, instead you are kind of muscle-snatching into an overhead squat, other than that early arm bend and your torso is leaning too far forward on the 2nd pull which will force the bar forward and cause misses when you cant control the weight as well.
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Old 07-06-2010, 02:12 PM   #5
Lincoln Brigham
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Re: Squat Snatch Form Check...

In the article linked above, Greg Everett says, "Here's the good news - There's really no difference. The mechanics of the lifts are identical - the only difference is the height at which the lifter receives the bar and arrests downward movement."

However, the timing of a power clean and the squat clean are indeed quite different. Timing is important in sports -- that is the reason why major league baseball players always strike out when facing womens softball pitching. Their timing is off.

Just as there is a risk that lifters trying to receive a light weight in the low position might cut the pull short, lifters who try to pull the bar as high as possible with light weights will incur the risk of only being able to succeed when the bar is pulled high. By necessity, the majority of training lifts are sub-maximal, so one must be careful about what motor pattern is being ingrained.
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Old 07-07-2010, 02:33 PM   #6
Arsenio Valenzuela
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Re: Squat Snatch Form Check...

try to keep your feet connected to the ground at all times. Come up on to your toes in your triple extension, but try and avoid leaving the ground because all generated power is now going to escape. this will become more important as your weight loads increase...
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Old 07-17-2010, 10:12 PM   #7
Bryan Heinrich
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Re: Squat Snatch Form Check...

I agree with both Eric and Ben. They're both right. Ben's right that you don't have to go that low. It's all about how low you HAVE to get to get under the bar. Eventually you'll get good at meeting the bar where it is. But, along with what Eric was saying, if you want to get good at squat snatches you have to practice them so work on landing all the way down there. And, like several have said, there are great drills available to help figure out that bottom position. Definitely an early arm pull and I think your hands are too narrow.
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Old 07-20-2010, 06:59 PM   #8
Veronica Carpenter
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Re: Squat Snatch Form Check...

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Originally Posted by Bryan Heinrich View Post
I agree with both Eric and Ben. They're both right. Ben's right that you don't have to go that low. It's all about how low you HAVE to get to get under the bar. Eventually you'll get good at meeting the bar where it is. But, along with what Eric was saying, if you want to get good at squat snatches you have to practice them so work on landing all the way down there. And, like several have said, there are great drills available to help figure out that bottom position. Definitely an early arm pull and I think your hands are too narrow.
^^this^^

Your early arm bend is more a function of your grip being to narrow than it is a conscious bend. You can probably widen your grip out to the collar of the bar.
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Old 07-20-2010, 07:01 PM   #9
Veronica Carpenter
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Re: Squat Snatch Form Check...

Quote:
Originally Posted by Arsenio Valenzuela View Post
try to keep your feet connected to the ground at all times. Come up on to your toes in your triple extension, but try and avoid leaving the ground because all generated power is now going to escape. this will become more important as your weight loads increase...
NO, you will not see any world class athletes who's feet stay 'connected to ground at all times'
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Old 07-21-2010, 09:12 AM   #10
Alexander Martin
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Re: Squat Snatch Form Check...

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Originally Posted by Veronica Carpenter View Post
NO, you will not see any world class athletes who's feet stay 'connected to ground at all times'
I found that to be very inaccurate as well. So a basketball player better not let his feet leave the ground to reach the hoop or all his power will be lost?? Not in this world...
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