Beginning Power Snatch: Form Check

[steven-miller]

John,

you are not as inflexible as you think. In fact, you had your back in proper extension way before you shoved the bar forward with your shins in the DL video. The hip dropping was just not necessary in order for you to get into a good position with your back (and that is what I have seen a couple of times with people believing to be too inflexible).

Now, regardless of where your hips are when the bar breaks the floor, when you rolled the bar forward during your setup it will break the ground from a position forward of the middle of the foot. This existing moment arm will make it more difficult for you to get the bar moving. As a result you will be lifting less weight or X weight less quickly (in the case of the snatch).

[Kundahli]

Steven,

Thank you. Perhaps I try to overemphasize the setting of the back which leads me into improper position. With your reassurance I will tighten up and force my hips to stay up, hopefully everything will go as planned.

I understand first hand the inefficiencies associated with having the bar forward of mid foot. In the past with the olympic lifts I have been coached to keep the bar well in front of mid-foot, even over the toes, when coming off the floor. Using these cues I have always felt the bar pulling me forward during the first pull which kills my hip involvement. My pulls were weak and my deadlift was even weaker (despite 8 months of olympic coaching and a 200lb clean I couldnt even break a 250 DL off the ground). Long story short, all of this has lead me here.

[Kundahli]

The hips need not be low for a snatch pull. Lifting the chest, rather than dropping the hips, keeps the shoulders in front of the bar and makes for a more efficient pull.

The knees simply need to be shoved out in order to facilitate a vertical bar path, which is crucial.

Everything above the jump looks great!

Thank you. I will keep these things in mind.

[Mr_Rogers]

Glad to see you got some more input. Good luck Kundahli.

[Kundahli]

Thanks Mr_Rogers. I really enjoy being a part of this community. Its a great resource when you do not have access to a coach and are training solo.