How to Fix Your Snatch Turnover
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- Опубликовано: 8 сен 2024
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The pull under the bar in the snatch needs to be as active, aggressive and precise as the rest of the lift. This motion has 3 purposes: to change your direction and accelerate your body down into position under the bar; to maintain maximal proximity between the bar and body; and to establish a balanced and stable receiving position.
As you finish extending, continue lifting the bar upward and toward yourself by pulling the elbows up and out and squeezing your shoulder blades back together. This motion changes your direction quickly, accelerates you downward as it helps preserve the bar’s upward momentum, and helps keep the bar and body close.
As the elbows reach approximately shoulder height, turn the arms over to bring the bar overhead while squeezing the shoulder blades and elbows back. This motion maintains proximity and speed, and continues moving the bar and body into the receiving position.
To finish the turnover, punch the arms straight up into the bar over the back of the neck as you sit straight down into the squat. This motion secures the overhead position before the full weight of the bar is pushing down and establishes opposing vertical forces for stability.
To learn and train this optimal third pull, use the following exercises. These can be used alone to address a specific element of the turnover, or as a series in your warm-up to prime the motion in subsequent snatches.
- Snatch High-Pull from Power Position -
Focus on pulling the elbows up and out and squeezing the shoulder blades back to get the elbows as high as possible while keeping the bar against the body.
- Muscle Snatch from Power Position -
Initiate the movement identically to the high-pull, and keep the elbows up as you squeeze back and turn over, keeping the bar as close to you as possible. Punch straight up into the bar over the back of the neck as you finish.
- Tall Snatch -
Perform the exact upper body motion of the muscle snatch from a standing position while lifting and moving your feet into the squat position and sitting into the bottom of a squat as you fix the bar securely overhead.
- Snatch from Power Position -
Focus on a vertical drive of the legs to accelerate the bar, and then execute the same motion as the tall snatch without any hesitation to maintain as much speed as possible.
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I added these to my warmups and I just snatched 90 kg!! 🎉
Great explanation for a noob like me and best photobombing at 1:47...
You beat me to it. Photo bombing was the very term I was going to use. Did you notice that the dog had a ball in its mouth though???
😂
So much quality info
Favourite bit? 1:47 - dog makes cheeky cameo and splits
Hi...I'm still bit confused about what happens after the bb contacts the hips...Do I pull hard on the bb?Do I just relax long arms? Thank you!
Something about these recommendations seem badass. Thank you.
Greg & Aimee… awesome as always! -Coach Paul
This is the best explanation I’ve seen on this topic, thank you!
Thanks Coach. Once again hard hitting and informative take on the ‘basics’
Amazing, Greg. Amazing progression...
wow, a 2 minute treat! You are spoiling us! :-D
Thank you for another excellent video. Please can you advise whether gradually increasing the weight for these four drills would be a bad idea? Are they primarily for movement patterning with an empty bar or can I add small amounts of weight to gradually feel the sensation of turning under an incrementally heavier bar? Thank you!
Yes, they can definitely be done with weight eventually, but remember that the purpose is perfectly mechanics, so don't get sloppy to get a bit more weight because it's not only unhelpful but counterproductive.
Fantastic videos
Great video
Good knowledge
I feel like I've liked this video 5 times and youtube is doing sus stuff
Coach Greg I have a question about the turnover: I have had issues with it as we have talked but after doing some recordings, I've found my left side fine in the catch but my right side has issues. If I successfully catch the bar (no elbow bend), my arms are uneven (right side lower and more lateral). What can I do to fix these imbalances? I'll make a Patreon because I love your channel (I need to support more weightlifting channels)
Most likely it's an imbalance in the shoulder blade positions, e.g. right side scap isn't fully retracted and rotated, so that shoulder sags relative to the other. Get your standard shoulder prehab done, e.g. IYT, ex rotations, etc; do plenty of upper back strength work like rows with a focus on forceful (and even) scap retraction at the top; and do plenty of behind the neck pressing like snatch press and snatch push press with forceful lockouts focusing on the upper back being set properly (assuming behind the neck pressing doesn't cause you any pain).
See this for proper position - ruclips.net/video/cGTMblARM-c/видео.html
@@CatalystAthletics thank you so much for the advice
How am i supposed to focus for more than 1 minute
how about how to Fix your Powerclean Turnover next im almost 38 years old and still
stuck at the same 230lbs for the last 2 years now :( i do not do any Satches period
and use the squat Glute ham straight leg deads an Lunges only plus bench
Clean turnover video is here (same as PC) - ruclips.net/video/kHo1YedpkRE/видео.html
thank you Coach
I've noticed in many of your (very informative and awesome) videos you don't mention much about breathing. This video I see her activily breathing however while my rookie self was in the gym I felt unsure of what felt natural. Any tips?
Whole video on breathing here - ruclips.net/video/fAnno4lXVZA/видео.html
Hi Greg, good afternoon;
I'm experiencing a problem during the third pull and go under (turnover).
When you are doing snatch pulls, you finish the extension with a complete extension of your legs (triple extension). Basically you end on tip toes.
My problem is when I have to go under in a full snatch, you have to "jump" or slide your feet to reach your overhead stance. So, in my case I don't complete the extension or being on the tip of the toes, I can't open.. I am not balanced...
So, my problem is to move from snatch pull to full snatch at that moment of the third pull...
I hope you may help...
By doing a complex of snatch pull first and after full snatch helps.. but I would like to improve that somehow.
Keep doing snatch pull + snatch and don't expect it to be magic and fix the problem instantly; also try snatch with no jump - ruclips.net/video/dXG3eNMdC1Y/видео.html
I always have the problem of the bar being too far forward
ruclips.net/video/npdlzx3dem4/видео.html
ruclips.net/video/k9XcAZujgKk/видео.html
ruclips.net/video/3jO3N3Rlup0/видео.html
Hi Greg
To understand the feeling with shoulder blades, would it be like a bench press???
On top of that, train to Schred your shoulder up and out (Backwards).
I would not compare it to a bench press, especially not knowing how you bench press. See this for exact shoulder blade positioning - ruclips.net/video/cGTMblARM-c/видео.html
@@CatalystAthletics Got it!
You have a video for every question we have, that's amazing!!!
The downvote doesn’t lift
Is that why RUclips removed download counts? 🤔
Question:
A " Veteran " weightlifter and a "Senior" training programme difference ?
Well... neither of those terms is very clear. Senior in WL is the "normal" people - those at the peak of their careers and abilities and optimal age, but seems like you're meaning older lifters. Veteran can mean just about anything - could be a 25 year-old who's been training since age 8, or it could be a 50 year old who was a senior age lifter, retired for 20 years, and just started again. In any case, all programming needs to be individualized to some degree because there's too much variation even within a given demographic. Older lifters tend to need less volume, less frequency and less average intensity than their younger counterparts, but that depends on a lot of things.
@@CatalystAthletics
Cheers for the reply.
I meant older lifters in age,I am a 40yr old who has "All round weightlifted" now trying Olympic lifting.
Thats why I thought I ask.
Greg, could you do a video on getting under the bar when you head stops you with a slight weight increase.
No, because that would just be a lecture with zero visuals. Here's an article for it - www.catalystathletics.com/article/2053/Beating-Mental-Blocks-in-the-Snatch-and-Clean-Jerk/
What if I can't lift my elbows high at all I can only go do far up until I feel stuck due to pain
Then you need to figure out the source of the pain and fix it. Nothing in WL should be painful.
@@CatalystAthletics thank you for the reply trying to figure out why I can't lift my elbow is difficult.
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