Hey everyone! It has been a busy week/weekend for me and i wanted to update everyone on whats going on.
First of all i just got back from Mobile, AL and the American Open. It was a great experience and really interesting to see how weightlifting works. The need for a coach is so huge that i don’t even think i could have made it through my warmups without one. SO i want to thank Rob for all his help.
Here is a video of my lifts. I have tons of random lifts from the weekend that i will try to get posted sometime soon. Also, props to anyone that can comment on why my third snatch was not successful. I am not talking about the pressout at the bottom. By the way you can watch it in slow motion if you pause it and use your arrow keys to advance the video.
I am also working on the future of the Black Box Summit. The new website should be out soon so keep your ear to the ground.
Lastly, i want to apologize in advance for the lack of posts through the christmas season. I will be on top of a mountain with little or no technology.
I am thankful to hear that the Black Box Summit WILL continue regardless of all the present CF bull shit. The speakers and information are certainly top notch. My experience there has completely changed how I approach the business of my affiliate. A very necessary paradigm shift!
We’d love to host y’all in Asheville down the road if anyone wants to come to the east coast mountains! Maybe they’ll take our affiliate for it and we can add a new C2 each year instead. haha That would help with our dilemma!
Keep up the first class work!
are you saying that cause you don’t know and you’re looking for feedback or because you know and you’re challenging us to find out?
if its the latter im interested to know, cause the press out thing happens to me a lot too. i did notice you rolled forward onto your toes a bit esp on the right foot?
Dan,
It was a challenge. I want the reason why it wasn’t successful. Or reasons.
Dutch, I’m not up on the technical rules of the snatch, but what jumped out to me was how you lost your lock-out at your elbows and had to press the weight back into a lock-out. Not sure if that means you “miss” your attempt, but that’s what I saw.
Edward,
Good Call. What i am looking for is what might have caused the pressout. By the way that is illegal in competition so the lift did not count.
It looks like the bar is further out in front of you on the 3rd attempt and also that you did not pull it high enough. Did you initiate the 3rd pull too quckly?
I meant did you initiate the 3rd pull too soon?
The bar is definitely in front of me. I think i was patient with the pull.
Hint: Look at the feet. Starting and finish positions.
I need high definition video. The landing on the 3rd attempt is different. It looks like you landed on your right forefoot instead of the base of foot. That seemed to have thrown off your balance. You rocked back and forth a bit to compensate.
You came to your toes before you finished the pull. Your hips were out of position (behind the bar instead of below it) when you started moving down. This causes the bar to swing out in front leading to an overhead position that is lower than optimal for proper lock out.
You basically performed a circa 1980 “hip bump” snatch.
I meant to put a
by my high def comment. Jason, can you explain your comment about the 2nd pull? Does the 2nd pull end before a lifter comes up on their toes? I thought coming up on the toes came from the force of the 2nd pull and the movement of the feet to the receiving position. Dutch. Thanks for asking the question. This is a great learning experience for me.
There is no reason to ever come forcefully to the toes. If a lifter does come to the toes as a result of force, it should be at the point of maximum extension. Doing so before the hips have finished the upward portion of the lift will leave the lifter jumping forward and the resulting catch will also be forward.
http://www.coachdonmccauley.com/Catapult_Technique_Style.html
Right. I understand that rising on the toes should not be forced and that they are a result of force.
I didn’t get how his hips were out of position. But I looked at some other videos and frame by frame pictures of the snatch and I see how his hips were out of position. Thanks Jason.
Congrats on the C&J PR!!
Jason,
Thanks for weighing in.
What would you say is causing me to come up on my toes so soon? I tend to do it all the time. I have seen countless positions of lifters in the power position and flat footed. I just can’t seem to make it happen.
I would say that my issue was sweeping my feet back and as a result my hips followed. I did not take the bar back with me, or at least not enough, and therefore finished with the bar slightly in front.
My turnover has always been weak and its obvious here.
I had almost the exact same problem when I started lifting. What really helped me was doing high pulls with my feet flat on the floor. After I became proficient with that, I began incorporating a flat footed jump (really more of a hop). The focus was working on keeping the bar close to my chest. On top of that, I would do snatches with very light weight from a bent arm hang (hold the bar at nipple height then fling yourself under it).
I do think your problem is more conditional than chronic. After looking at your first two attempts, it’s apparent that you’ve recognized the error and have taken steps to obviate it. Seems like you got excited about hitting a big PR and let some old habits come out.
Roberto,
If you look at the video of his last snatch at the very end of the pull, you will see that his knees are still bent as he’s coming to his toes. If you try to replicate that position, you will notice that your hips automatically drift back. I’m proposing that he wait a fraction of a second longer so that the bar clears the pelvic crest before the jump happens.
Dutch,
I would like to see these lifts from a different angle. I watched a couple of your lifts from the stage to your right when you were lifting and I saw I few different things but I wish I had it on video to slow it down. Not for sure what you think of this but it appears to me that on your third attempt you lost your back angle off the ground and your shoulders went in front of the bar by little bit too much and you were fighting to get it back the whole first pull. I think this is what caused you to get your hips out of position and then go into a hip bump snatch. Could be wrong but just what my eyes are seeing so take it for what its worth.
First of all great job. From the angle it was shot at this what I saw. Once the bar gets past the knee’s you are missing your shift, some call it a scoop. You will notice a major separation between your body and the bar as you pass your knee’s. Then your hips have to shoot forward to compensate causing the hipping action that makes the bar loop out away from the body again. If you pause the clip right after the bar meets your hips you will notice that you arms are fully extended in front of you and your elbows are pointing back and the bar is 8 or more inches in front of you. In this position, in order to make the lift, you have to pull back on the weight, instead of just pulling yourself under, causing it to finish the loop. I bet you feel like you are catching most of your snatches behind you? As far as you coming up on your toes to early, it is more that you are not getting fully extended (triple extension). You are getting full extension on the hips and ankles but not the knees. If I were you coach, we would work on the hipping issue first and the extension issue might correct itself. One other thing, your right foot looked like it may have jumped back slightly.
The reason the lift was red-lighted was because of the elbow bend/press out when you caught it in the bottom. The rules state you must catch the snatch in a single motion with the arms fully extended. Your elbows have to stay locked out until you are given the down signal.
To make it to the American Open without a coach is a great accomplishment. Congratulations!
Nice Dutch! I am just getting started in Oly training and have a long way to go, but have already noticed improvements in my performance. Trey told me when he visited our gym you were doing really well and he was right. Take care, Ed.