Video: Hang Power Snatch Slow Motion

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Its getting better, but still lots of work.  I am getting some hip drive now but in the words of someone who knows…

“It’s looking better, i see the hip working! (do you have the non slow mo videos?) however there’s still the same basic things to fix: you’re bending your hip before your knee at the start, and although you’re definitely getting more hip into it, you’re still not using that drive to make the bar go up, instead you’re jumping, which is odd as you get into an almost full triple extension and THEN jump!

The jumping is making you bend your knee and minimises your hip extension because you can’t jump up+back, only up (and in your case, up and forward)!

A slight jump forward is actually not that big of an issue, but the way you’re doing it it’ll make snatching impossible with heavier weights, you’ll miss the bar every time.”

18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands…

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I was enjoying myself so much yesterday that I forgot to update here – oops!  This could be a long one to catch up.

Yesterday was deadlifts and now also “the snatch”.  I had planned to put the snatch in a few weeks ago but had only played with the movement before.  Cleans will also be added to my squat day.  With the two olympic lift  moves I will be keeping reps low to keep my form from breaking down.  I took videos yesterday of both lifts and was a bit shocked to see a rounded back when deadlifting!  I won’t be adding that video, but I have uploaded my slow motion 40kg power hang snatch video to YouTube (I highly recommend the SloPro app, its free but you need to pay to save your videos to your camera roll).  My technique needs a whole heap of work but with the aid of the video and some talented friends I have some things to work on for next time.

Hang Power Snatch
5 x 20kg
5 x 30kg
3 x 35kg
3 x 40kg
3 x 40kg

Deadlift
6 x 66kg
5 x 82kg
3 x 98kg
5 x 106kg
5 x 123kg
5 x 139kg
5 x 10 x 80kg

Hanging Leg Raise
5 x 10

 

After my workout I visited a builders merchant with the intention of buying some wood for my homemade parallette project.  I already have the dowelling but need the end bits.  Unfortunately they were not very helpful, anything that was remotely suitable was about 20m long (and no they wouldn’t cut it down!  I’m glad they didn’t have what I wanted however as I have since found it for free.  Will hopefully post up tomorrow the completed new toy :)

As well as parallettes, my gymnastic rings arrived today and are setup in my garage.  I knew movements on them would be hard, but its on a different level to what I expected.  There has been a lot of muscle shaking this afternoon whilst I have played on them…

Today has been a day of doing fun things, from practicing my headstand (and I did my first unsupported one!), playing on the rings and I even started the day with 100 pressups (split into 10′s) to work on my hollow body position.  On the rings I attempted muscle ups (not going to happen anytime soon!) pull ups, dips and L sits.  I neglected to wrap my wrists and have paid the price with a sore left wrist now – I won’t do that again!

 

IMG 3079 001 200x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...

IMG 3129 300x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...IMG 3083 001 200x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...