Category: Video Analysis

RS Slomo snatch x 2 at 55lbs

This is RS, a fellow masters lifter, with a 55lb double.

Things I notice in this video: the arm bend is a little early and arms are still a little bent in receiving position.  Technically this is more of a power snatch (receipt with knees above 90 degrees) with an immediate overhead squat (OHSq).  Feet are going a little wide which is fine at this weight, but may make it hard to come out of the hole when the weights get heavier.

A good drill for addressing both the early arm bend and feet going wide is the “no hands, no feet drill”.  Without a hook grip (this will help improve grip strength as well) and without moving feet, perform a snatch from the floor.  It forces a good hip drive because you can’t cheat by getting under the bar by spreading feet wide and you can focus on the turnover without the hook grip.

A video demonstrating that drill with Jon North and Donny Shankle can be found here: https://www.youtube.com/watch?v=ProSkFvyWHA

Side View Snatch with Bar Path Traced

My thoughts – the bar seems a little far out in front and doesn’t come into the hips for the second pull.  It then kicks forward after meeting the hips instead of traveling straight up, partially because it was too far in front to begin with.  Hold it close, maybe even think of shaving your legs with the bar.  Remember, it’s not a deadlift, so think in and back not just up.  Plus, check where the bar starts – is it in front of feet or by the ball of foot or midfoot?

I’m still very impressed with how much progress you’ve made in such a short time.  Kudos!

L Cleans SloMo and regular speed

L performing cleans from several different vantage points, slomo and regular speed.  What I am noticing is that the bar seems to be going around and therefore hitting knees, instead of knees going back to get out of the way of the bar which should be pulling into hips.  Also the top of the second pull isn’t quite finished, but this may be because the weights are very light for this very strong young lady and she doesn’t have to fully extend to get the bar moving.