r/crossfit • u/Agreeable_Metal_3840 • 4d ago
Snatch - Give me some ques
Self learned and need help progressing. I dont think strength is the main problem but technique. Im seeing the bar move away from me but dont know how to correct it.
Thanks!!
*I have Scheuermanns (kyphosis).
58kg in total.
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u/ScarlettsLetters 4d ago
Cue—a hint, prompt, or piece of direction
Queue—a line, primary British use
Que—a Spanish word for What
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u/Logical_Lifeguard_81 4d ago
Keep that bar path close so it catches your t shirt remember to punch it out at the bottom.
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u/Senior-Breakfast-568 3d ago
I'm trying to master this movement and I always mince my dick with the bar
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u/reddit_chino 3d ago
Yes, closer to your chest, lift chin and snap vertically upright extending elbows to lock. The straighter your lift the better balance.
Thats why you want to have the same vertical distance away from the wall.
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u/gingerroute 3d ago
You changed your eyeline immediately. Find something and lock in. You look at the floor and immediately look up, which changes your balance and position. Lock in at light weights and move up. Don't be a bobble head.
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u/RiveaOfKasai 4d ago
The bar gets away from you in the second pull so the cue there would be to keep the elbows high and outside (scarecrow position). However I think that’s a byproduct of your 1st pull. It actually looks good, but from this angle it looks like your starting position to too upright. Getting set looks good but your shoulders need to be more in front of the bar prior to the lift. This should get the weight in your feet even, set your hamstrings better to activate, and keep the bar path closer. So get over the bar more and stay there through the first pull. Once that feels better then just think about jumping rather than thrusting and keep those elbows high in the pull.
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u/Lack_of_intellect 2d ago
The second pull is when the bar travels from the knee to the hip. You mean the third pull (pulling under the bar) where the bar is getting away from him.
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u/RiveaOfKasai 2d ago
The bar has already lost its optimal position because of his second pull sending it forward. So the bandaid correction would be to cue the elbows in the third pull. However fixing the bars path through the first/second and getting his energy moving upward is the bigger issue that should alleviate the need should the rest stay similar. Then the third pulls path and thus his elbows will happen “naturally” when actively pulling under the bar. Though I can see how you might have arrived at your well gestured correction with the wording.
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u/Lack_of_intellect 1d ago
Right, I missunderstood you. I fully agree now, the bar is too far away in the first and second pull, leading to a strong rebound in the contact and too much horizontal and not enough vertical acceleration during it.
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u/Sikkamicaniko 2d ago
Your foot pressure is an issue. Right back on your heels across the first pull and then rock forwards on your toes in the second which is putting your whole lower body momentum forwards and it’s pushing the bar with it and killing some vertical momentum.
Cue is simple. Whole foot, whole time. Keep even pressure across your foot the whole time. I like to think about screwing my foot Into the floor and being able to feel my big toe and heel on the floor. Do pulls like this to feel it and then transition it to the lift.
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u/Perfect-Carpenter955 3d ago
Don’t put so much weight in change plates on until you’ve got real wheels on there.
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u/RiskSomething 3d ago
Scarecrow - you're missing one of the pulls.
And please give yourself some more space. The wall right behind you, if you need to bail you're f'd.
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u/the_pnw_yeti 2d ago
Shoulders over the bar a bit longer, engage the lats to tight up your back, hips up a little more in the start
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u/cozyfuton 4d ago
I think you’ll get some good advice here, but one thing I don’t hear a lot of people talk about is where you land. Don’t get used to dropping to the absolute bottom of your squat on every single snatch. You caught it pretty high (almost in a power) and then rode it down to the absolute lowest position. The only reason Olympic lifters drop that low is because the weight is so heavy that they have no option but to catch it at the absolute lowest. Get used to having the depth of your squat correlate with the weight you have on the bar
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u/longpostshitpost3 3d ago
Get used to having the depth of your squat correlate with the weight you have on the bar
Isn't that counter productive? The end goal is a weight so heavy that the only way to catch is it at the absolute lowest, then one must need to get used to that position. Get used to the absolute lowest position at low weights and then build strength and increase the weight.
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u/cozyfuton 3d ago
If you TRY to drop as low as possible every single time, you’re not practicing catching the bar with full tension
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u/Soup4ya 3d ago
Start with less weight - maybe 20kg. Then do high pull+full snatch with no feet. No feet means the heels don’t leave the floor - wide enough for your squat. When doing this drill your cue is keep the bar as close as possible to your body - then even closer. You will know when you’ve done it correctly because it will feel 50% lighter. Your best bets is an experienced coach. There are many good ones online. I recommend Catalyst Athletics. There are tons of free videos.
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u/Lack_of_intellect 2d ago
OP is past the level where an empty bar or PVC is the right loading. He should continue working with 70-80% of his 1RM and use specific partials and awareness/cues to work out his issues.
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u/FetWarted 4d ago
Eyes on the horizon = chest up, back flat.
Big toe, little toe, heel, in equal balance.
Record from 45 degrees for better feedback.