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Couple of PowerSnatch PRs + Movies

coolcolj

coolcolj

New member
JumpPowerSnatch 135x1

1 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpPowerSnatchPR_135.wmv

Here is the freeze frame - you can anaylse my form :)
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_JumpPowerSnatch_135PR.JPG

and Jump HangSnatch 115x2

1 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpHangSnatchPR_115.wmv

freeze frame sequence
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_JumpHangSnatch_115PR.JPG

I keep forgetting to kick my feet out wider for the catch, and I noticed my back rounds a bit in the vids, but not too bad for a self taught lifter :) Noticed I do a double leg rebend, I never knew this until seeing the vids and freeze frames!

Its great having a camera, you can review your form in between sets!
 
Not bad at all, the only thing i noticed is that you seemed to press part of the 135 after you got it above your head, is that proper form??? overall good form and good acceleration
 
No ;)

I forgot to kick my feet out wider and bend my legs more to lower my body for the catch and thus the bar didn't quite lock out. But it's close enough for me to count it, otherwise the next snatch workout it will be in the bag :D

I'm ahead of schedule though - I was expecting it to take me till Christmas to do it, but the extra mass and strength I gained during my 3 week HST hypertorphy/conditioning phase sure has helped! I guess the sprint intervals can take a share of the gains as well.

Next goal will be 135 for the hang and 165 for the power version.
 
very good. first time I have ever seen anyone perform a snatch. like lord suston said, seemed like you pressed the weight up above your head. thanks for posting the vid, at least I have a baseline image on how to do it.

:fro:
 
the People's Champ said:
very good. first time I have ever seen anyone perform a snatch. like lord suston said, seemed like you pressed the weight up above your head. thanks for posting the vid, at least I have a baseline image on how to do it.
:fro:
Click to expand...

Yes I did press it out to lock out. But had I stepped my feet out wider and bent my knees lower like I should on the catch I would have had it :)

In fact 115x3 was my old PR. I got 120x1, 125x2 (not in vid), 135 was a bonus really! I'll make ammends when I hit 140lb fresh in a couple of weeks :D

My form differs a bit from a proper snatch though - mine is more athlete orientated than a proper Olympic lifter form I gather, which is geared to lift more weight, since they catch the weight in a lower full squat position and with less jumping
 
nice lifts coolcolj. thanks for the vids now i got something to work with. i think my shoulder problems asre from startign withj too heavy weights. i was using like 80 or so because it felt light and i could get it up nice and fast. but the jump part still isnt working for me.

what about some jump shrug vids???

congrats again
 
one of these days I will perform a snatch, or attempt to. my overhead squat seems pretty solid now, with some weight, and I would like to complete it by being able to perform a snatch.
 
Nice videos!! It seems that you have the technique down for olympic lifting. I have never been a big fan of this type of lifting. . . I would much rather see a 500lb squat or a 600lb deadlift.

Any how, keep up the good work!!
 
louden_swain said:
Nice videos!! It seems that you have the technique down for olympic lifting. I have never been a big fan of this type of lifting. . . I would much rather see a 500lb squat or a 600lb deadlift.

Any how, keep up the good work!!
Click to expand...


Well its all about speed and explosion, I just get a rush from doing exercises that display power in that sense :)
Eventually when I get stronger, I hope to be using poundages in 315-405 range. A Hang Jump snatch with 315... now that is an impressive sight!



lemme guess you have a mac? :)

I should be able to do an mpeg version. Maybe later today. Maybe not my software seems to not like doing it...
 
Last edited:
skaman607 said:
thanks for the model on how to do them
Click to expand...

sorry coolcolJ but that snatch is very nasty....very very nasty, there is no arch in your lower back....and it looks like you are pulling from your back and not using your legs at all.

it almost looks like there is no second pull and your muscling the weight up from hip height.

your head is held down and your upper back looks so rounded its not funny
 
Yeah it does, but I use my legs a lot - well it feels like it.
Maybe that's why the way I do em helps my deadlift strength so much :)
Its just my bad habit of moving my arse first before the bar leaves the ground, same thing with my deadlifts. I'll have to work on that

I got a lot of good tips from the Dr Squat forum - so I hope to improve my form. But I'm thinking seriously about dropping Olympic Lifts, well proper ones anyway, and concentrate on hybrids. I really can't see how a snatch for example would benefit me in BBall and sprinting, over say Jumping Clean pulls etc
No vert gains in a few weeks with OL, and then my legs get bigger from squats, and I start sprinting, boom vert goes up.

I mean Ben Johnson never did any plyos or olympic lifts, just heavy squats and deadlifts, and lots of speed work.
 
Last edited:
here are tips I received from one guy

I think I can make some suggestions.
1. You are pulling the weight over yourself. Check the video, you are actually floating backwards when you receive. Next, let's look at the way you receive. I think you should try and get that 1/4 squat in there instead of standing so straight up. If you just pop your ass back, your body will be more ready to get the 1/4 squat and receive the bar. The movement of your bar looks more like a cuban press, rather than a straight line. To correct this, turn your elbows so that they face the outside walls and really VIOLENTLY shrug the bar up. Also if you check, you'll notice that your not locking out your elbows.
To me, I think the wieght was too light. In my workouts, I have worse form when the weight is too light. I try and muscle the weight instead of practicing proper technique.
I noticed also that instead of standing tall, you kind of tuck your chin down. Perhaps you were dodging the bar since your elbows weren't locking out.
In closing, try and think in your mind the following sequence: Triple Extension, Violent Shrug, Kick Ass Back, Receive. This is what I think about when I do my Olympic Lifts, and it has enabled me to maintain better form.
 
Congrats man...your technique is STILL better than mine. I'm still muscling up the weight...

You see the video of me doing the thick bar clean and press? I rev curled the 240 thick bar...lol

B True
 
your problem all stems from your set up. you dont spend enough time....and you dont get in a good position.

if you mess up the set up you will mess up the lift.

i noticed on drsquat you were thinking about getting a coach have a look at the link....
there are people in sydney who can coach you there are phone numbers....and people know people

http://www.qwa.org/clublist/search.asp
 
b fold the truth said:
Congrats man...your technique is STILL better than mine. I'm still muscling up the weight...

You see the video of me doing the thick bar clean and press? I rev curled the 240 thick bar...lol
Click to expand...

Well that's usually the case when someone has too much brute strength , me I have to use more speed :)


Thank's for that Endpoint - Burwood gym looks good, but too far away, it seems most the gyms are in Victoria or in the West Sydney side :(
 
When the weight gets heavier, as it will when I turn pro, I will need a lot more technique...

B True
 
I'll have a clean vid coming soon, perhaps today, if I can pull 205 high enough to rack it for a new PR by 20lbs :)
 
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