Tuesday, March 2, 2010

32kg Snatch Set with Video

Over the past several days, I have had some interesting discussions with my coach concerning my snatch technique. After my recent 28kg snatch video post from last week, she pointed out that my timing was off with my leg extension as I was coming out of the backswing. This was leading me to pull more with my hand instead of relying on my leg strength to get the bell overhead. Clearly, this leads to early grip fatigue. She also noticed that my knees were not locked out until the bell was essentially overhead. My coach urged me to focus on extending my legs to full lockout as soon as possible as the bell passes through my legs on my ascent.

Yesterday, I really focused on early knee extension during my 40kg swings and I was very surprised to find the bell traveling to chest level with relative ease and very little pull with my hand. Previously, the focus of my swings was to pull with my hand, which didn't get the bell very high, fatigued my grip, and led to very tender hands. Prior to yesterday, my leg extension durning my swings was lazy.....not any more.

Today, I had a 32kg snatch set on the agenda. I really focused on the early extension of my legs during the ascent and I clearly felt a difference. The bell seemed to get overhead easier, my grip did not fatigue nearly as much as previous sets, and my hands didn't become so tender despite the longer set. I think this could be the technique breakthrough that I have been waiting for. My legs are clearly a strength and to be able to better utilize them on my snatches can only help, not to mention decrease the grip fatigue issues which have plagued my prior CMS snatch attempts. See the video of my snatch set below. Compared to my 28kg video from last week, I think my leg extension is significantly improved. As I further fine tune this technique change, I am hopeful that I will pick up the remaing reps needed to make my CMS snatch numbers.

Warm up
Jerk(2x28kg) 5 minutes @ 7 rpm
Snatch(32kg) 6 minutes @ L14/14/14 ----> R14/14/12
OAJ(40kg) 8/8
Swing(40kg) 30/30 x 1
Swing(32kg) 30/30 x 1
CC Half Squat 40/40 x 2

During the 6th minute of my snatch set I had to slow the pace to 12 rpm due to conditioning.


Michael Sherman said...

Awesome set Matt! I've watch Coach Valery snatch on a number of occations, and the one thing that stood out to me was the fact he never seemed like he was "pulling" on the weight. The Kettlebell always seemed to just "swing" into place. I think the "secret" is the hips and legs. Yep, CMS is right around the corner!

Jakeheke said...

Yes,your "pop" is much better. It seams that you used more your legs.
Iam sure that this save your grip.
CMS is coming closer!!

MKSchinabeck said...

Thanks guys

Mark Reifkind said...

great form Matt, and work. great stuff.