Snatch Pull Mechanics – The Lifting Fix

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Welcome to lifting fix, I’m Danny Lehr. I have Ariana with me and we’re going to talk about moving through the positions of the snatch. In the last video we talked about what the positions looked like.

For your grip in the snatch, you want to make sure you have a natural grip. That you get your hands out there and the bar should rest right in the crease of the hip. One way to test it, when your shoulders are back just pick up one leg.

There we go and the bar’s not going anywhere so that’s a good spot for it. You know it’s too low if it’s kind of moving and wiggling around on you. All right, so we have a good grip there, she’s going to go to position one.

Okay, so that’s a good position one. She goes onto position two now. Shins are nearly vertical and then down to position three or the floor.

Now, to move through these positions in the snatch, she’s going to do a few things the entire time. She wants to push through her full foot throughout the movement. We don’t ever want to get forward to our toes.

We don’t want to get crazy back on our heels, just pushing through our full foot, driving through the ankles. So from this good position one, shoulders are directly over the bar and the bar is directly over the balls of her feet. Notice that her hips are slightly below her knees.

That’s just a product of her limb length. If there was somebody who had longer limbs, longer femurs, then the hips would be higher and that’s okay too. From this position she’s going to push her feet through the floor and the bar’s going to raise up to that good position two. That’s all it is, keeping the chest up. Driving the knees back.

Just pushing her feet straight down through the floor. One more time, to go from three to two she’s going to drive her feet through the floor while keeping her chest up, This is a good position two. Then from here to the hip, we do not want to pull back too early.

Just continue to drive the feet through the floor until the bar passes her knees, slowly. Now, once it’s past her knees, she can then pull the bar into the hips, staying over the bar the entire time. Common fault there; people will get too vertical. They’re not over the bar anymore. As you can see, she’s still over the bar, her shoulders on top of the bar. That’s very important.

Another fault is pulling back too early. You want to make sure the bar passes the knees. From position two, she just continues to drive her feet through the floor. As the bar passes the knees, and up. Then continue to drive your feet through the floor and then bring the bar in to that good position one.

From there we are ready to finish and catch!

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How to Simplify Overhead – The Lifting Fix feat. Garret Fisher

In order to be fully stable overhead, you need to learn what that position feels like. This can be a difficult task when you are training by yourself. The drill in this video shows you how to find that strong, reliable overhead position on your own.

Put your hands straight out front.  Then, pull your shoulders back and pinch your shoulder blades together.  Then, rotate your arms to an overhead position, leading with your pinkies.  From there, feel the position your back and arms are in!

Correct Foot Position – The Lifting Fix feat. Alec Smith

Foot Width can be a big factor.  Alec had an issue of getting pulled forward on heavier lifts.  This was partially due to his narrow foot stance.  By widening his feet out, he is able to keep his chest up at heavier weights!


Male Speaker 1: All right [0:00:03] I have Alec with me at CrossFit Krypton. He was snatching earlier and we were talking about some different things that can really help him out. So go ahead and do a snatch and then we will talk about what we’re going to fix.

 All right. So overall, things look really good. He has the right sequencing, getting his knees back out of the way. Everything looks pretty good.

But one issue that’s happening is as the weight is going to get heavier, he starts kind of [0:00:32] drop his chest and that’s a product of his stance. Set your feet up, just to set in here. He’s narrow in here which is OK.  He has a lot of power there but the problem is because he’s so narrow, it’s a longer pull. So it starts to pull him forward as the weight goes up.

 It’s not that he’s not strong enough to keep his chest up. It’s that some little thing in there is kind of prohibiting him from doing that. He’ PR clean is 355 pounds. He’s strong enough to pull on the bar. He’s just getting pulled forward because something is off.

First we’re just going to shorten the pull a little bit which will help him do that. He can move his feet out, just to here, just make it one or two inch of his foot and he can kind of slowly of that.

Now as he snatches there, it’s going to shorten the pull and it’s going to help him keep his chest up, even at heavier weight. Here we go. Yeah. With 135, it’s pretty minor but you can see it. It does shorten the pull a little bit, allowed him to stay back and keep his chest up.

So it’s not just yelling at somebody, “Keep your chest up, keep your chest up, keep your chest up.” Sometimes it helps to figure out why the athlete can’t do that and then allow them to fully use the strength they have. Thank you Alec, thank you Sean, thank you CrossFit Krypton!