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- May 12, 2015
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You guys are spot on, I need to work from top down. I tried again this morning and broke it down to constituent lifts with light weight: front squats, C&J, overhead squats and low hang snatch. Front squats and C&J felt fine but OH squat is where my form completely falls apart. I don't yet have the balance or form to even do 65 lbs cleanly and had to drop to just the bar. With that I can cleanly go to thighs parallel for reps but my right ankle impingement is a factor. Cleanest way I can do them is with a wide stance and arms very wide with bar only an inch or so over my head.
The other issue that's been called out is my set up. I guess I've been reflexively starting like a barbell bent over row which is obviously wrong. Belph and jgarner are correct that my hips were too low and starting the first pull with arms was dicking up the overhead position after third pull. Completing the first pull with arms straight and bar close to my body made the second and third pulls feel much cleaner. My final 3 sets of snatches with just the bar felt a lot cleaner than the OP vid, and warming up with 6 or 7 sets on the other lifts definitely helped me get looser. I wanted to record them but my 4 year old came down to the basement, wanted to "help" daddy workout and made me help her "drive the bus" on my Titan rickshaw between sets. Then I had to finish up because we had tickets to the morning showing of Squirrel Stole my Underpants at the local kids' center.
Yeah bro my biggest thing I would say is that if you can't comfortably hold an overhead squat with good biomechanics you need to seriously devote time to getting those mechanics down before you try to jump up in weight training the snatch or power snatch.
If you start working on that hard, you'll see a radical change over the next few months.