Executing the Snatch

[Arioch]

For your purposes at this point, you should start just like figure three. Jump and pull in as straight a line as possible. The elbows must be rotated outward. When you have pulled to the point where your upper arm is parallel to the deck, you then begin to rotate your arms at the shoulder joint, not before. Also, when you catch it, you should decend into no more than a quarter squat.

I believe there was some discussion about the cuban press on here. This exercise was taken from the snatch, and is a good idea of how to rotate through the middle of the pull.

 

[Arioch]

Also, yes, do them after your cleans, and skip the specific shoulder work on bench day. Your shoulders will be getting plenty of work on practically every training day.

 

[Cubanito17]

OK so to get this straight take out any shoulder workout on my bench days including cuban rotations and just do cleans or ME for cleans and hang snatchs on my ME clean day for shoulder workout. Should I only do this on my ME day or dynamic cleans day too.

 

[Arioch]

For now do it on both days to work on technique. Yes, I am bringing up technique a lot, but then beginneres really need to work on it. But then so do intermediate and advanced lifters. Traditionally, the snatch is taught first, and this will help your clean, particularly your second pull.

 

[Cubanito17]

Thanks arioch now since westside goes about training extra lifts and lifts every 2-3 weeks what should i do when it comes time to change. Or should I just keep practicing and is there any % of weight I should use sets and reps for this so I'll know not to mess up.

 

[Arioch]

Just start with the bar, and add five pounds every workout. This may not sound like much, but in six weeks you will be over 100 lbs. Once again, you are working more on learning technique at first.

 

[Cubanito17]

So basically each time I do it add 5lbs then work up from the point I can't add 5lbs. So for sets and reps what should i do just like 4 sets of 6 or 8 something like that or is that too much.

 

[Arioch]

Start out with sets of no more than five. When it gets heavy (bar speed slows) drop the reps. I usually do sets of two or three, but up to ten sets, depending on several factors, such as how my shoulders feel and how tired I am.

 

[Cubanito17]

So basically go from 5 sets then pyramid it by the weight. I can do that. Well today I did bar for 1st and 2nd set 6 times and then I did with 65lbs on it for my 3rd and 4th set. I like snatching better than cleaning. Maybe it's because it's something new. I'll do them again on friday and let you know how they go. For my ME today I did power high pulls which is doing a high pull from the ground and I don't know what the fuck happened, but i couldn't even high pull 175 from the ground. It's like as the days go by my cleans suck more and more. What's up with that.

 

[Arioch]

I have no idea what the problem is. That is the problem. It is more than like one of two things:

1. Technique, but then I can not see what you are doing wrong.

2. Possibly you are either trying to hard (worrying) or overtraining for this particular movement. As you have said that you have taken some time off, I do not think that it is this one.

You could get a bunch of pics taken of your clean.