Here is a slow motion view of my 171kg Snatch from last week. The video is set at 15% of regular speed. My plan for this video is for people to see and recognize the phases of the lift. 1) Weight starts toward the front of the mid section of the foot or otherwise described as the back of the ball of the foot. This facilitates driving the weight with the quads to start the acceleration of the bar. Pushing with the quads generates a nice sweep of the bar keeping it nice and close to the body as it approaches the knees. WARNING: if you attempt to load the posterior chain early and execute what we call the stripper pull then the bar will come far from your center of gravity and you will likely jump forward to receive the weight. *To prevent the stripper pull think of leading with the chest and keeping the hips down as you push with the legs. 2) Once the bar reaches the knees the weight has transferred to the back of the mid section of the foot or described as the front of the heel. At this position the force applied by the quads during the first pull have loaded the posterior chain. Now the shoulders are in front of the bar and youre ready to transition to the power position. 3) Going from the knees to the power position the shoulders come back while the hips simultaneously come forward to create a vertical stack of the shoulders, torso, and hips. This movement of the hips and shoulders brings our torso vertical and leave our legs slightly flexed so when we reach the power position we are ready to extend with the quads. 4) At extension of the quads its important to remember that its an explosive and quick movement. You push as hard as you can as quick as you can then you immediately pull yourself under the bar. 5) When dropping under the bar think of the bar as an anchor and you are pulling yourself down with it. Do not waste time pulling with your arms or flexing with your calves. Arm pulling will only slow you down and will not increase height of the barbell at maximal weights. Most people will naturally extent onto the balls of your feet as a result of the shrug and drive with the quads so dont waste time trying to flex your calves. It is important to also mention that when performing a Snatch or a Clean that the majority of the power generated to propel the bar upward comes from the power position. With that in mind the 1st and 2nd pull are simply used to get you into the perfect power position at the hips to generate as much power as possible. What Im getting at here is do not rush your first and second pull. Be sure to control the movement to the hips and hit all the proper positions along the way. Trying to pull too quickly from the floor very commonly causes people to hit less then ideal positions which makes it exponentially harder along the way to recover from a rough start and bring the bar back into the perfect power position. Hope this helps give those of you who previously thought that a Snatch was simply a deadlift into a jump, some insight into what the movement should look and feel like.
Posted on: Tue, 15 Jul 2014 19:13:58 +0000
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