Snacthing Is A Game of Split Seconds and Millimeters

For Time:
10 Box Jump 36/30"
20 Ring Dips
30 KB Swing 53/35
40 Double Unders
40 Ball Slams 30/20
30 KB Swings 53/35
20 Ring Dips
10 Box Jumps





The above sequences show two lifters of similar stature snatching about the similar weight.  Sabrina has 93# in the top sequence and Rae has 103# in the lower sequence.  Although the positions shown in both of these lifts are good positions, Rae has a few precent advantage.

Both lifters look the same in the pocket position altghough Sabrina started her lift from here and Rae was moving up from a position just above knee level. In the finish position, you can see that Sabrina has reached full hip extension with lots of tension in the traps, wrists and elbows.  Rae has opened her hips beyond full extension to a position greater than 180 degrees and still has long relaxed arms leaving the bar closer to her hips.  Both lifters lockout positions are similar.

Although Sabrina's finish position is pretty good, you can see how Rae's is a few precent better.  These pics don't tell the whole story though.  There is an element of speed that can't be seen from still shots.  Rae's lift was considerably faster.  These shots were taken from video shot at 30 fps, so each frame represents .033333 of a second.  Rae moved the bar from pockets to finish in 8 frames, and from finish to lockout in 11 frames.  Sabrina moved the bar to finish in 9 frames, and to lockout in 14 frames. 

So Rae took .63 seconds from initiation of jump to lockout, and Sabrina took .76 seconds.  Doens't seem like a big deal right?  Well in the world of snatching this .13 second difference is an eternity and can make the difference between a proficient lifter, and great lifter.  I decided to use stills in this example vs. video so you can see clearly the positional difference that caused the difference in speed, but you would clearly see the difference in speed and explosiveness had I showed you the video.

So what's the point?  The point is to let the hips come through and do the lift.  Even though Sabrina's postion is pretty good, the tension in her arms trying to pull the bar up has introduced a weak link in the lift.  Because the arms are tense and Sabrina didn't reach the fullest of hip extension the bar is moving upward a bit slower and she will move under much slower.  Coordiantion and sequencing of the movement is the real difference here.

Stare at Rae's finish position and burn it into your brain.  Hips way open and arms long!  At that instant, shrug under that bar and lock it out as hard as possible.  Think fast not strong, and practice, practice, practice your positions.

Comments

[brother mike]

It's weird, I went back last night to do the barbell club not expecting much. The 45 overhead squats had left me a little tired and I was thinking I was going to work on technique because I was not going to have the power to lift much. Long story short, I got a 5# PR on my squat snatch. Practice and concentrating on that fast full extension.

It would be much nicer if I could do that consistently, but it sounds like Justin is advocating more snatch. Well who could possibly disagree with more snatch?

[Brother mike]

In a testament to form over conditioning Chris Lene just completed Grace in 2:02.

[Rae]

Thanks, Justin. It was great sharing a bar with Sabrina. She's so strong and working with her pushed me to go heavier.
Also, I want to just state for the record that I came in last in the metcon at 6am today, so there are definitely things I need to work on.

[Steller]

Thanks for the form pointers yesterday, Rae. I'm hoping that by working out with you some of your weightlifting prowess rubs off on me! You look like lightning doing those snatches.

[brother mike]

Greg Everett's article on twenty things to do leading up to and the day of an Olympic meet:

http://www.catalystathletics.com/blog/blog.php?blogID=1731

Take note of Number 4: Do lift with your singlet on at least one time before your meet. Lifting in a singlet is an odd feeling for some. Practice lifting with it on a couple of times before your meet. Most programs have you pull openers or close to a week or so out, wear it then and get used to it.