My Snatch and Clean&Jerk Technique Videos!!!

[super_rice]

I've been doing the oly lifts for a while now (~4 months), and these are some videos from today's workout.

I basically do 10 singles of snatches and 10 singles of c&j followed by either backsquatting and benching or frontsquatting and deadlifts. I alternate between those workouts 4 days a week. So that's 40 snatch singles (worksets) and 40 c&j singles per week. That's all, pretty simple.

Please check out my technique.

Snatch:
Warmup set(s):
[80kg]
http://s59.yousendit.com/d.aspx?id=1K8JH4T5P9YRD2OYVSUF7HQ4WB
[85kg Single 5] http://s59.yousendit.com/d.aspx?id=0X51UEXVYZCE7333UNJ102XCS9

Clean & Jerk:
[100kg] My dip here was lower than usual... so the jerk was not as snappy.
http://s59.yousendit.com/d.aspx?id=149CNDGBR5OIZ0CY5Z50ZJGMYX

Thanks for your time.

btw, i'm sitting at about 81kg at the moment (no dieting here! )

 

[fortunatesun]

Those snatches looked very smooth, bro. I've just started learning snatch technique- doing partial lifts like hang snatch and snatch balance. Hope to put it all together in a week or two. I'm definately not light on my feet with it, though. Guess I still have that geeky bodybuilder's approach of trying to power everything up. At 4 weeks you make it look very easy.

 

[coolcolj]

Damn man, form looks pretty good. Way better than I ever did em!

jerk lacks snap though - think vertical jump

 

[musketeer]

Nice one SR!

 

[Guinness5.0]

Good stuff man. That jerk looked like a push-press, so I'm guessing you've got lots of room on that one.

 

[harhar]

Nice. Im also doing something similar to what you're doing but I work up to a few heavy singles and back off with a few sets of lighter doubles.

But my clean catch form is horrible. I cant quite get it down and my collarbone get bruised most of the time. So clean and jerk is quite far behind my snatch due to a mental block.

I did two 80kg snatch singles a few days ago and yesterday I had to stick with 80kg for my clean and jerk singles. Pisses me off . Im catching the cleans pretty high too.

 

[anotherbutters]

I think if I wasn't working out at home and had somewhere proper where I could drop the weights back to the floor, I'd be practicing these every day. Not being able to drop the weights just takes all the fun out of it.

Looking good super rice. I could watch oly lifts all day long.

 

[super_rice]

Me too, and I do watch them everyday

I have around 10-15 gigs worth of oly lifting videos. Fun stuff. I totally think watching the best and picking the subtle parts of their technique apart allows you to perfect your own form.

Anyway, a thing that I kind of need a taking look at:

I can't seem to get a full, powerful extension on my clean... It feels like my ARMS are IN THE WAY.... so it's not really a snap like in the snatch. How can I help to remedy this?

 

[coolcolj]

I think you may need to flex the lats and pull the bar into your thighs before you snap it, and then rush down to the bottom, don't wait and don't continue pulling

 

[hulk4]

yeah bro you've got good form

 

[harhar]

Generally, you should be lowering the weight in a controlled fashion unless its too heavy to do so (for the bar's sake, unless you are using Eleiko). But really, the fun is whipping it up.

Are you a U of T student? I heard U of T has a OL team.... or a club? I wish my univ had an OL club. But then again, I've never seen anyone OL besides myself (except some guys doing crappy hang cleans).

 

[d-dub]

Good to see back with the occasional post superrice. Nice technique on the lifts. If you have seen my attempts at hang snatch and hang clean you wouldnt want my advice

Good depth on the catch on the snatch.

Are your numbers going up rapidly due becoming more efficient at the movement?

 

[lardo5150]

remember to "jump" when pushing up.

 

[BiggT]

Those snatches are excellent, the movement seems very natural for you.

For the snap with the clean, I would try what coolcolj suggested. Just play around with it a little. For your jerk, what you can do for more pop is this.....and I hope I can adequately explain it by typing....AS you dip, you want to rock the elbows down and move the wrists more to the position you'd press in, this builds momentum and speed and helps you remember to dip a little deeper, and I find it puts you in a stronger position for jerking.

 

[super_rice]

d-dub: where can i see those videos of your cleans/snatches?

biggt: thanks for the advice, i'll give it a shot. i've never been a huge overhead presser so there is no real "comfort zone" for any overhead work