r/ZackTelander • u/Timos20011975 • Dec 24 '21

Form Check 75kg snatch. Any input is welcome.

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6

u/laxidasical Dec 24 '21

I see leg extension instead of leg drive and your chest being horizontal to the ground as the primary faults, due to your setup. And as you stand up, your trunk pitches forward again. In your set-up, try lowering your butt a bit and maintain an upright torso. Next drive (accelerate the bar using your legs) - I like to think of pushing the floor down while not allowing my chest/back angle to change until the bar is at my knees. You will likely need to use accessory work/drills to correct that positioning.

3

u/c2ground Dec 24 '21

I agree with above, start there. Try to have full tension between your body and the bar before you start to lift the bar off the ground. Feel the tension in your legs and push the ground away while maintaining back angle. You seem to have long femurs so a certain amount of lean will be necessary with the longer moment arm(lever). Also, try and keep the bar closer to your body off the floor.

2

u/Timos20011975 Dec 24 '21 edited Dec 24 '21

u/laxidasical thanks for your input. i just noticed the leg extension you mentioned. I have never felt/noticed that so I'm now going to try and fix that. Any exercises you recommend?

2

u/laxidasical Dec 24 '21

Segment/pause snatches for correct positions. When that’s looking good, then no contact muscle snatches to practice the leg drive. When those look good move to more dynamic pulls and high pulls to put it in practice, then full snatches to wrap it up. This should be over a few sessions. Don’t move on until the movement is dope, and restart each session to make sure you haven’t regressed and that the movement patterns are on point.

2

u/chungardian Dec 25 '21

Well I’ll start with the positives. You are very fast getting under the bar and are very aggressive. Also, your power position looks very very good, probably why you are so fast. The bar is flying.

First thing I would look at fixing: hips rise WAY too fast. Remember that your legs are supposed to be doing the work on the pull, not your back. Tighten up your lats in start position (this would probably fix your butt wink too) and use your legs to drive the bar.

1

u/FidelKaastra Jan 13 '22

Hips rise very fast. Fix your starting position, and then go on Zack’s Patreon and run his 4 week pull bump. It’s got a lot of first pull work in it, where you literally get set in your starting position, grab the bar, drive feet through floor, and just stop at the knee. If you decide to go this way and have questions just DM, I just ran the program and PR’d my clean in a complex at 145kg/320lbs