Spatts Snatch

[Arioch]

I would just like to say that adding the squat to the snatch is very dynamic, and if unprepared it can yield flying barbells.

I actually did this with a fair amount of weight at my first meet when warming up. Long story. May send it to you later time permitting.

Arioch...what the next basic OL move to learn?

Overhead squats, as you already know how to front squat, I am assuming. Then the power clean from the hang. Ordinarily this would be next, but you should work on strengthening your shoulder some more first, as racking the clean not only requires shoulder strength, but both stability and flexibility as well.

 

[Arioch]

Oh, since you are, well, you, you might get the idea of using the bands on the OL's to add resistance. Do not do this. It is next to impossible to control the weight on the negative if you are doing this, and the results can be incredibly painful.

 

[Arioch]

Yup. Although it is possible to sit much lower. I do.

Concentrate on trying to pull the bar apart with your arms, and experiment with the direction your elbows are rotated, as this will effect stability. Keep the reps low. The CNS is the first thing to go on this lift, and form goes right in the toilet. I generally do sets of two reps. Three to five is okay at first, while you are using a broomstick, but think nothing of doing this exercise like dynamic squat or bench day.

This lift is great for the rhomboids, as they are used extensively to maintain bar position.

 

[Arioch]

As far as squat...I can squat down with my tush against my heels without losing balance, but is lower necessarily better? What would be the advantage of going lower?

Well, if you actually plan on learning the complete lift, the lower you can squat to receive the bar, the less effort you have to put into pulling it. And as your torso is long, the goal should be to get as low as possible. Rather like arching to decrease your bench stroke.

As for phsyiological reasons, not much, execept if you go really low, it forces you to arch even more to keep the bar in line with your hips, and practicing this arch can help your other lifts.

 

[Arioch]

Not really. The hamsting is pretty well enaged, and is even more enervated the greater the degree of your arch, and this serves to protect the patella through co-contration. The weight used is much lighter than in the clean, and especially in the squat. To give you and idea, I did quite well on this lift, yet it was not even 60% of my squat, when comparing 1rm to 1rm.

If it hurts your knees, of course, only go as low as you can. Ankle flexiblity plays a key role here.

 

[Hannibal]

OMG...look at her left elbow!

OMG is right.....

 

[Arioch]

I can go all the way down without it bothering my knee, especially if I'm pressing my knees out, like in box squat. I just don't want it to START bothering my knee. My knees are directly over my ankles when I sit bottom to the floor. I'm assuming that's where they're supposed to be? Not forward at all? Seems that alone would reduce alot of the knee problems.

This is a good thing. My knees go forward more when I acutally squat style snatch, but still without difficult. Sounds like you are blessed with a great ability to receive in the snatch.

OMG...look at her left elbow!

Not too many people are blessed with that combination of flexiblity and strength. As you have probably wasted quite a bit of time in your wicked past doing curls, you would really, really have to work at the flexilibity that entails, and I do not really recommend it.

 

[Hannibal]

Sounds like you are blessed with a great ability to receive in the snatch.

please forgive my immaturity...

 

[Arioch]

Uh....thanks.

Just trying to help

On a more serious note...I have no biceps.

Good. Excessive development of the bicep impedes the ability to rack the clean.

 

[Arioch]

Introductory thread on OL'ing:

http://boards.elitefitness.com/forum/showthread.php?threadid=148000