Snatch

[Glenn Ellis Jr]

Hello everyone. I haven't really went heavy on snatch ever, but after watching the Big Sky video with my training partners, we decided to give it a go. Typically when we do snatch, we have always done smaller loads, 65-110# depending on the workout. I had 3RM at 135# a few months back, but that was as heavy as I had ever gone.

I know my form is quite bad with heavier loads, but I would just like some pointers. We live 2 hours from the nearest box. I have been following the main site and crossfitfootball.com for about 13 months now.

All videos WFS


Here is me with 165#:

http://youtu.be/2_uOUAf3qXU


And here is me at 175# (I dont know what the heck was up with the little hop? I just did it instinctively, I was weirded out by it for a while hah!):

http://youtu.be/ImWcF3xPe5s

I hadn't planned on posting these for coaching until today. So the camera angle is less than ideal. Thank you in advance for your help and tips!

Glenn

[Lincoln Brigham]

That was a grip-and-rip power snatch with an early arm bend and a pressout at the finish. There's not much technique worth salvaging there, to be honest. At this point you're just putting a shine on a bad technique. Review the Crossfit Journal videos with Coach Burgener and work on squat snatches. Better yet get to the O-lifting cert seminar at Crossfit Rainier in October.

You need to start over and watch these progressions from Glenn Pendlay.

Part 1 http://www.youtube.com/watch?v=L6SjuAOjMEk&feature=plcp

Part 2 http://www.youtube.com/watch?v=t4DlbzKziJM&feature=plcp

Part 3 http://www.youtube.com/watch?v=gOEVmzKUhQ0&feature=plcp

All links WFS

[Glenn Ellis Jr]

Alright, update time! I watched the videos, dialed the weight back to PVC, and here is where I am at now:

http://youtu.be/jxS2ftSmUfo (WFS)

This is 140#. I developed ITB syndrome while doing Tough Mudder Seattle. But a foam roller for the ITBS has me ahead of the pain for now, also doing some exercises the PT advised me to do for hip strength.

One thing I am really focusing on is hip strength and flexibility. When I dive really fast under the bar it causes some hip discomfort at the bottom as well. MobilityWOD has really been helping that discomfort though since Mudder, but I have a ways to go.

[Randy Hill]

It's hard to tell from the angle of the video, but looks like you may have your weight shifted forward too much at the start of the lift. Watch some videos on youtube and see where the shoulder is in relation to the bar, angle of the back, etc. Also, I would try narrowing my stance, feet forward, knees out to the sides hard.

[Luke Conner]

Definitely a big improvement from the first video though.

[Lincoln Brigham]

That's better.

You've got an early arm bend that is robbing your power. The finish of the second pull is lacking acceleration and pop. The early arm bend is a big reason why.

[Glenn Ellis Jr]

hello all! I am back with a new video. All comments are welcome and appreciated, as long as they give me something to work on! Thanks in advance.

http://youtu.be/6QC8-3qUKKc (WFS)

[Brad Allen Jones]

Hey Glenn,

From what I see your hips came up way early. When your hips rise, so should the bar.

It also looks like you "jumped" a bit early, the bar wasn't in your pockets. Stay back on those heels and keep your chest over the bar as long as you can.

Lastly, try to land with your heels first. I don't think those shoes are really helping in that sense but still...when you land get in a solid position and push your heels down.

[Glenn Ellis Jr]

Thanks! I just purchased a pair of Oly shoes this week. I told myself I wasn't going to get any until I had better mechanics. The clubs don't make the golfer until he knows how to properly swing them right? But I feel now I am making steady progress. I have really been working on the early arm bend. I feel like I should get more hip extension too, like I am cutting the pelvic thrust short? Hah