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Old 06-04-2008, 06:02 AM   #1
Bob Burnett
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Hang power snatch - bad form

I did the 060308 WOD of hang power snatch, and my shoulders are killing me. Not the muscle per say, but the joint. This was the first time I had ever done this move, and I kept the weight relatively light (75-95 lbs). Is this common, or was my form so bad that I caused an injury, or am I over-reacting and I am just real sore?

Any advice would be much appreciated.

BTW-I love this stuff!
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Old 06-04-2008, 07:25 AM   #2
Scott Allen Hanson
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Re: Hang power snatch - bad form

Were you using active shoulders? Really activate those shoulders as you lock out, almost like a shrug.
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Old 06-04-2008, 08:34 AM   #3
Bob Burnett
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Re: Hang power snatch - bad form

I didn't feel like I was doing anything like a shrug. More like muscling the the weight up with my arms and momentum.
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Old 06-04-2008, 09:29 AM   #4
Steven Low
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Re: Hang power snatch - bad form

Get some coaching.
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Old 06-04-2008, 12:43 PM   #5
James Reynolds
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Re: Hang power snatch - bad form

w/o video or a coach seeing you do the movement in person, it will be pretty much impossible to do anything but guess.... can you take a vid and post for people to see?
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Old 06-04-2008, 05:56 PM   #6
Bob Burnett
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Re: Hang power snatch - bad form

The YMCA where I work out wont even allow cell phones in the weight room, so I doubt a video camera is going to fly. My approach from here out is lighten the load and really focus on the form until I get it down. I probably should have watched the video more than twice!

thanks for the feedback.
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Old 06-05-2008, 09:35 AM   #7
Veronica Carpenter
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Re: Hang power snatch - bad form

Quote:
Originally Posted by Bob Burnett View Post
The YMCA where I work out wont even allow cell phones in the weight room, so I doubt a video camera is going to fly. My approach from here out is lighten the load and really focus on the form until I get it down. I probably should have watched the video more than twice!

thanks for the feedback.
That and watch it in slow motion.
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Old 06-05-2008, 09:44 AM   #8
Steven Low
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Re: Hang power snatch - bad form

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Originally Posted by Veronica Carpenter View Post
That and watch it in slow motion.
And stand there with a PVC pipe watching it in slow motion and imitating it.
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Old 06-05-2008, 09:48 AM   #9
Scott Allen Hanson
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Re: Hang power snatch - bad form

If you own a PVC pipe or broomstick, hockey stick, rake, shovel, etc., why not video your form at home and post for comment? Form w/o weight should be the same as form with weight.
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Old 06-06-2008, 01:13 PM   #10
Brandon Tullos
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Re: Hang power snatch - bad form

Like he said use a pvc pipe or something straight and light and do this. First learn your snatch grip which is the point where you can grip the bar/pipe and rotate your arms all the way around until you can touch your back without bending your elbows. Then, using a video or something, break the snatch down into about six movements. We do is as a warm up at our gym called the burgender warm up. First practive a shrug, active shoulders being explosive. Do 5 reps. Then do from the hangin position do a high pull or upright row with high elbows and active shoulders. Do 5 reps. Next do all of that and flip the bar overhead doing 5 reps. Next with the bar/pipe held over head practice jumping under the weight into a squat postion doing 5 reps. Last do all the movements in one motion doing 5 reps. This will help you see where the bar should be and how your arms and shoulders should be during the whole lift. Be sure to keep the bar as close to your body through the whole lift to prevent doing a reverse curl which could cause shoulder pain... try that warm up technique and see how it works for you...
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