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CrossFit Skills – Olympic Snatch (week 4)

Posted 21st July 2014 by Josh Schouten

 Taking it to the floor

Over the last 3 weeks we have been taking a step-by-step approach to learning the snatch and improving lifting technique.  In week 1 we tested the OHS position and discussed the required strength and flexibility to achieve a respectable OHS.  In week 2 the third pull under the bar was broken down with the snatch balance sequence of movements.  Last week (week 3) the second pull became the major focus.

This week we are taking the bar to the floor and working on the starting position, a halting deadlifts, a segmented deadlifts, a segmented snatch and the full snatch.  There is a lot to cover, so strap on your lifting shoes and prepare to get down and dirty.

Where to start?

Many CrossFit athletes often overlook the importance of the starting position; they simply don’t take the time to perfect this position.  Always in a blood rush!!

Performing a correct movement from an incorrect position is impossible.” 

This statement particularly holds true for the Olympic lifts as the speed of these movements makes it almost impossible for athletes to make any adjustments during the lift.  Take the time to get it right from the floor.

One of the main starting position goals is to start with an upright back angle. Flexibility can be a limiting factor for many lifters in the starting position. If you struggle to get into the correct starting position you flexibility should be your number one priority.  Watch this lifters starting position:

The reasons behind upright

–  An upright angle will reduce amount of torque on the spinal joints and the hips, this in a good thing as it will minimizes the fatigue placed on the back extensor muscles during the first pull. The back muscles are the most easily fatigued muscles during the lift and ideally they need to be rigid during the second pull.  The more ridged the spine during the aggressive explosion of the knees and hips, the higher the transfer of energy into the bar

–  An upright angle will allow for greater hip extension speed during the second pull.  The extension is also made easier with an upright posture

–  An upright angle will improve balance and allow the lifter to focus more on the power and speed required

–  An upright posture encourages the bar to stay close to the body because the arms are more vertical.  This allows the lifter to perform less work in order to bring the bar back into the body.

–  Lifter often feel more comfortable in an upright position due to the lower levels of torque placed on their hips.

An upright torso should not be misinterpreted to mean a vertical torso.  The lifter still needs to have a forward inclination and considerable hip flexion to allow for the explosive hip extension. Weather the back can stay vertical during the first pull will depend on the lifters relative leg length, torso length and overall leg strength.

Lifters with longer legs will need to drive the knees slightly back more and the shoulders slightly forward to prevent swinging the bar forward.  The goal for all lifters is to try and maintain an upright posture throughout the lift and minimise any forward lean.  The further away the bar gets form the body the harder it will be to lift.

In the starting position the barbell should be placed approximately over the balls of the feet, clear of the shin.  If the bar is in contact with the shins, chances are the lifters shoulders are behind the bar.  Ideally we want the bar to move slightly towards the lifter as it breaks the floor.  If the bar is in contact with the shins it will most likely move forward as it clears the floor, and if the bat is too far forward the lifter will not be balanced over the centre over the foot and will be pulled forward.

If the weight is forward during the first pull, the lifter will chase the bar with the hip extension and be pulled forward.  At best this will result in the lifter being forced to jump forward to receive the bar.

 

Ready Set…..

The feet will be in the pulling position – heels approximately under the hips and the toes rotated outward slightly (5-15 degrees).  The lifters weight should be centered over the foot (to the front of the heel).
The knees should be flared to the side as much as the arms will allow.  This will bring the bar closer to the body; allow a more upright position and easier navigation of the bar past the knees and more efficient hip extension in the second pull.
The arms should be approximately vertical, when viewed from the side, and the shoulders should be positioned directly above the bar.  The shoulder blades will be slightly protracted to allow the lifter to reach the bar.  The lifter should depress the shoulder blades in a conscious effort to extend the entire back. 
The elbows should be turned out to the sides, not external rotated.  The lifter should forcefully engage the lats to assist in extending the back and to naturally push the bar back towards the body as it breaks the floor. 
The back should be set in complete extension with an upright posture.  This creates a ridged system that allows for the best transfer of power into the bar. 
The lifters head should be upright and the eyes focused straight ahead.  Finding a focal point on far in the distance will help improve balance during the lift. 

 

Note: one small adjustment in the starting position will affect multiple aspects of the position.  For example a slight elevation in the hips will push the shoulders forward of the bar, or require further extension in the back to achieve an upright position.  Its critical that a lifter creates a check list of key points they need to be aware of when setting up for a lift.

 

The First Pull

The number one purpose of the starting position is to allow proper execution of the lift. The strength, speed, and power of both the clean and the snatch are a result of the second pull; therefore the purpose of the first pull is to preparing the lifter for the ideal second pull“In sort, the starting position must be the one that optimises the second pull – everything else is secondary to this objective.” (Greg Everett, Olympic Weightlifting, A Complete Guide for Athletes & Coaches).

 

The initiation of the first pull from the floor should be smooth and deliberate.  Do not tear the bar off the floor, as it will ultimately result in a poor lifting posture.  It is impossible for a lifter to maintain an upright posture if they attempt to accelerate the bar form 0-100mph without control.  Once the bar breaks the floor the first pull is essentially accomplished through knee extension – the angle of the back will remain approximately the same until the bar reaches the mid-thigh.  From this position the movement should be identical to the mid-hand snatch covered in week 3.

 

The First Pull

Learning the first pull can be difficult as lifter often race through the movement without paying much attention to the key positions.  In order to teach the correct position we will call on the snatch segmented deadlift, the halting snatch deadlift and the segmented snatch.

Snatch Segmented deadlift

The segmented deadlift is simply a deadlift with the snatch pulling posture that uses pauses at multiple positions on the way up to ensure correct position and balance.
The lifter should establish their starting position and then break the bar off the floor smoothly.  The movement should be slow and controlled and the correct posture held
The lifter should then pause with the plates 1-inch off the ground.  The lifters arms should be approximately vertical and the weight should shift more towards the heels than the balls of the feet.  The bar can be slightly in touch with the shins, but should not be dragged back into them forcefully.
After holding this position for 2-3seconds the lifter can continue to push with the legs until the bar reaches knee height.  The lifter should pause again and feel the weight shift to the front edge of the heel and the arms should still be approximately vertical.
The lifters knees should still be pushed out to the side, as they were in the starting position.  Again the bar can be slightly in contact with the knees, but should not be forcefully pushed back into them.
After holding this position for 2-3seconds the lifter can proceed to the final pausing position at mid- to upper-thigh. This should be the same mid-hang position practiced in week 3.
After holding the mid-thigh position for 2-3seconds the lifter will stand into a simulated finish position:

  • completing both hip and knee extension
  • finishing flat footed with the weight back towards the heels
  • with the legs vertical
  • with the hips slightly hyperextended and the bar in full contact and being actively pushed back into the body with the lats
  • with the shoulders slightly behind the hips

 

Halting Snatch Deadlift

Once the lifter has correctly performed the segmented snatch, we can remove the first 2 pause positions and only stop at the mid- to upper-thigh position before pausing for 2-3seconds and them completing the movement.  This is called a halting snatch deadlift.
The lift should be performed slowly and the lifters position should remain identical to the snatch segmented deadlift.

 

Note: Moving the bar between the pausing positions is mainly accomplished by knee extension, or pushing the legs against the floor.  The angle of the lifters back should stay approximately constant from the starting first position to the second position.  From the second position to the mid-thigh position the hips will need to open. At this stage the lifters shoulders should remain in front of the bar for as long as possible.

Segmented Snatch

The segmented snatch brings the first pull and the second pull together and teaches the lifter how to correctly take the bar from the floor to overhead.
The lifter will perform a slow halting deadlift up to mid to upper-thigh, ensuring perfect position and holding for 2-3seconds.
The lifter will then perform a mid-hand power snatch from this position
Once the lifter has mastered this movement the pause should be taken away and the lifter will perform power snatches from the floor.  However, the pull from the floor to the thigh should still be slow and controlled – speed should not be added until the lifted is capable of holding the correct position.

 

The best way to learn the full snatch is to break down each component.  Over the last 3 weeks we have played with the third, second and first pull of the snatch.  The next step is to combine all of these elements and start performing the full snatch, but only when you are ready.   Jumping into the deep end without first learning to swim is not the smartest approach.  Spend some time mastering the elements and piecing them together slowly before you attempt the full snatch.  Beginners should start with the mid-hang power snatch and the OHS.  Once they are comfortable with these movements they can progress to the mid-hand squat snatch and the halting/segmented deadlifts.  Step-by-step those who take the time to learn the progressions will soon master the complete lift.  Know your limits and continue to work on your limitations.

The majority of material I’ve blogged has come from Greg Everett, Olympic Weightlifting, A Complete Guide for Athletes & Coaches. This book is a very valuable resource and I can also strongly recommend the Catalyst Athletics Weightlifting course to all trainers and weightlifters who want to expand their skills and knowledge in this field.