my snatch is terrible

[wheresmybacon]

I started crossfitting about a month ago and I love it. Finding the scaled workouts and availability of official substitutions for certain things I don't have equipment for has taken me from skeptical to fanatical in a few short weeks.

That said, I haven’t really done any Olympic-style lifting up until now, and I’m wondering if anyone else has a lot of difficulty getting the snatch technique down. I’m finding that it’s really hard to lock out my arm like this guy in the video: http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

My arms “just don’t go like that”. In the video, at the top of the motion, he’s able to lock his arm into a position where the weight is being supported by his elbow joint and balance rather than fully on his deltoids. When I straighten my arm all the way out, it just doesn’t go back that extra inch to half-inch so it locks into that position. It’s not that my arms are always slightly bent, but almost. Even if I pull on the back of my elbow with my arm braced against a desk, it just won’t move into that position. You’ve seen some people whose elbows are double-jointed…I think I’m almost on the other end of that spectrum.

I think with some practice I can make better use of what I’ve got, but I was just wondering if anyone else has trouble with the snatch.

 

[M0oG0oGaiPan]

that's what she said...

 

[brikis98]

The barbell snatch is one of the most complicated lifts you can do. I think it was Rippetoe who referred to them as "gymnastics with a barbell." DB snatches are a bit easier, but still require enormous coordination, flexibility, power, timing, etc.

It sounds like you are being held back by shoulder flexibility. Doing lots of shoulder dislocates and wall extensions should help. After that, start working on your barbell overhead squat: start with PVC or a broom stick and work your way up gradually. The barbell OH squat still requires a good amount of flexibility, but it is ok to use partial ROM when starting out as the lift itself is a great stretch. Once you can do a full ROM barbell OH squat with a decent amount of weight, you'll find the DB snatch to be a lot easier.

 

[SociallyChallenged]

I have the same issue as you - my arms don't lock like that. That's dictated by the articulation of the bones frequently, and isn't really something you can train. However, that's not a problem. It's likely just your proprioception of balancing the weight is off. Either that or you're not flexible enough so the weight is not over your center of gravity. Keep doing light snatches. Work on your overhead squat. I bet that will help you.

 

[EvilYoda]

I agree with SC and brikis...I'm sure that if your arms are at your side and you hold your palm out, your arms are basically straight, right? Overhead shoulder flexibility is a problem for many people just getting into o-lifting. Work on your flexibility and ROM and go from there. I was lucky enough that the head trainer at my CF box has been o-lifting since he was in college, so I had a great instructor. Not everybody has this opportunity and if you start with bad form, it can be difficult to remedy later on. Take the time to get it right at the beginning.

 

[Megatomic]

This has to be the most awesome thread title I've ever seen in ATH&F.

 

[wheresmybacon]

The barbell snatch is one of the most complicated lifts you can do. I think it was Rippetoe who referred to them as "gymnastics with a barbell." DB snatches are a bit easier, but still require enormous coordination, flexibility, power, timing, etc.

It sounds like you are being held back by shoulder flexibility. Doing lots of shoulder dislocates and wall extensions should help. After that, start working on your barbell overhead squat: start with PVC or a broom stick and work your way up gradually. The barbell OH squat still requires a good amount of flexibility, but it is ok to use partial ROM when starting out as the lift itself is a great stretch. Once you can do a full ROM barbell OH squat with a decent amount of weight, you'll find the DB snatch to be a lot easier.

Roger that. Admittedly I'm pretty bad at OH squats, but I can see how once I get the feel of the bar in that position that the dumbbell snatch will seem more natural. I'll work on those as well as stretching.

I never really considered how inflexible my shoulders are, but I think you may be on to something...

 

[wheresmybacon]

I agree with SC and brikis...I'm sure that if your arms are at your side and you hold your palm out, your arms are basically straight, right? Overhead shoulder flexibility is a problem for many people just getting into o-lifting. Work on your flexibility and ROM and go from there. I was lucky enough that the head trainer at my CF box has been o-lifting since he was in college, so I had a great instructor. Not everybody has this opportunity and if you start with bad form, it can be difficult to remedy later on. Take the time to get it right at the beginning.

Yeah they're mostly straight. Though long before I began weight training I can say they were much MORE straight. Like twigs lol.

 

[wheresmybacon]

I have the same issue as you - my arms don't lock like that. That's dictated by the articulation of the bones frequently, and isn't really something you can train. However, that's not a problem. It's likely just your proprioception of balancing the weight is off. Either that or you're not flexible enough so the weight is not over your center of gravity. Keep doing light snatches. Work on your overhead squat. I bet that will help you.

Honestly the "lock" part of an OH squat feels much more natural than the dumbbell snatch since both arms involved. It's kind of hard to explain...

Also I wonder if I'm not bringing the weight back far enough; is it centered too far forward over my shoulders?

I'll work on my flexibility and OH squat and if that doesn't do anything maybe I'll see if I can get a video posted.

 

[SociallyChallenged]

Honestly the "lock" part of an OH squat feels much more natural than the dumbbell snatch since both arms involved. It's kind of hard to explain...

Also I wonder if I'm not bringing the weight back far enough; is it centered too far forward over my shoulders?

I'll work on my flexibility and OH squat and if that doesn't do anything maybe I'll see if I can get a video posted.

That is a very frequent problem, yes. You've got to be quite flexible AND strong to maintain the bar in a good position for getting under (or just squatting). I guarantee that, if you work on your OHS, your snatch will improve greatly They go hand in hand, especially for us beginners.

 

[Koing]

Too much bench pressing/ pull ups, chin ups WITHOUT enough ROWING motions to help your upperback to be supple and probably lack of warming up and stretching for years has contributed to this.

There is no reason why everyone can't do an OHS if they haven't had an injury before. It's simply a lack of flexibility. You just have to work on it.

I've had guys I've coached for months and still need it as they are 'really' stiff or have spent too many years neglecting to stretch. It's like how can you do the box splits without a lot of work if you have never bothered to work on your flexibility?

OHS
Windmills, swing your arms backwards for 50reps, start SLOW and go faster every 5 swings, make sure yoru arms BRUSH past your ears and yoru going through a full ROM.

THE good news is that I have seen not able to OHS the bar (bad flexibility) to being able to Snatch 55kg. This guy is religous in his stretching and does it everyday. The guys that only stretch when they train take longer to do a full Snatch.

Oly shoes will help you Snatch also due to the raised heel helping your flexibility.

Post a video of your Snatch or OHS and you can learn a lot.

Koing

 

[darkxshade]

If you want to improve your snatch, find a blind kung-fu teacher and have him hold out his prized cricket on his palm. Your job is to take from him before he can close his hands.

 

[wheresmybacon]

Too much bench pressing/ pull ups, chin ups WITHOUT enough ROWING motions to help your upperback to be supple and probably lack of warming up and stretching for years has contributed to this.

There is no reason why everyone can't do an OHS if they haven't had an injury before. It's simply a lack of flexibility. You just have to work on it.

I've had guys I've coached for months and still need it as they are 'really' stiff or have spent too many years neglecting to stretch. It's like how can you do the box splits without a lot of work if you have never bothered to work on your flexibility?

OHS
Windmills, swing your arms backwards for 50reps, start SLOW and go faster every 5 swings, make sure yoru arms BRUSH past your ears and yoru going through a full ROM.

THE good news is that I have seen not able to OHS the bar (bad flexibility) to being able to Snatch 55kg. This guy is religous in his stretching and does it everyday. The guys that only stretch when they train take longer to do a full Snatch.

Oly shoes will help you Snatch also due to the raised heel helping your flexibility.

Post a video of your Snatch or OHS and you can learn a lot.

Koing

Right on the money here, Koing; I’m guilty on all counts. I’ve been strength training for a while, but I avoided stretching like the plague, and I spent far too much time training the beach muscles, so I’m really out of balance. It’s good to know there’s hope for me still. I’m enjoying all this new stuff, I just want to be better at it.

Off topic a bit, but as I give 100% in these Crossfit workouts, I find I naturally crave healthier foods. It’s like I’m yearning for fuel rather than just flavors. Neat how that works…

Thanks for the advice guys.

 

[Koing]

Right on the money here, Koing; I’m guilty on all counts. I’ve been strength training for a while, but I avoided stretching like the plague, and I spent far too much time training the beach muscles, so I’m really out of balance. It’s good to know there’s hope for me still. I’m enjoying all this new stuff, I just want to be better at it.

Off topic a bit, but as I give 100% in these Crossfit workouts, I find I naturally crave healthier foods. It’s like I’m yearning for fuel rather than just flavors. Neat how that works…

Thanks for the advice guys.

99% of people are guilty of not doing dynamic warm ups at the start of their work outs...but I'm religous in it. Mobility gets worse as you train IF you don't keep up with the dynamic stretches and stretching. I 'should' warm down but I don't do it LOL would probably explain why I can't do the box splits

Just keep at it and you will be able to do it. Do the stretches everyday and it'll improve.

OHS is a great exercise also. Sit at the bottom hold this position for 5second, move about VERY SLIGHTLY, go from side to side, front to back, this will help make you strong at the bottom and increase your mobility. I stress DO THIS WITH JUST THE BAR. You will be taxed a lot if your mobility isn't there yet, but it will greatly help to improve it.

Koing

 

[PlasmaBomb]

that's what she said...

^this...

Beaten

 

[wheresmybacon]

Appropriately enough today's WOD was snatch 1-1-1-1-1-1-1. Never having done barbell snatch, I went with working on OH Squat, then eventually the full snatch movement with a broomstick, then with the bar... I actually feel like I've got it down...as long as I'm just using the broomstick! LOL

I watched a ton of videos today, so I know what I SHOULD be doing, it's just my lack of strength in OH squats - or squats in general for that matter - is holding me back. As soon as I'm at the bottom of the squat I just can't hold it together. I either start falling backward or I feel like I want to sit down. I'm just not strong enough yet.

I find this movement fun; there's a lot of coordination involved. I can see myself being decent at it in the future if I keep at it. The years of leg-neglect are so very evident on these O-lifts it's not even funny.

I've never been so athletically humbled, ever, and for some reason I kinda like it.

 

[bommy261]

my hat is off to you.. i don't plan on doing snatch EVER with heavy weights. i've seen too many lifters do permanent damage to themselves doing this lift. i'll stick to clean and jerk thank u.

 

[Cruisin1]

I would definately recommend you find a good crossfit certified oly trainer near you to work on these movements. I did this and its improved my skill dramatically and I feel way more comfortable with the bar and knowing I won't injure myself.