CrossFit Athletes Have the Same Technical Faults
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- Опубликовано: 28 июн 2024
- Coach ZT and Dylan Cooper go over some of the worst things taught by CrossFit coaches in the Snatch, specifically the overhead position, catch position and involvement of the back muscles.
Chapters:
00:00 - Intro
01:22 - The Overhead Squat
04:55 - Building a Better Squat
08:47 - Keeping The Bar Close
14:36 - Using The Back
16:47 - Wrap Up 
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Crossfitter here. I'm saving this tutorial in my "Diamonds" Playlist. I have never never never ever heard a more logical, natural and comprehensible explanation. Thank you!
agreed
This is the absolute best video I have EVER SEEN on the OHS and the pull. Thank you so much. As a 51 year old competitive masters athlete you just saved my back and shoulders. God bless you and all your doing for the community!:)
Vadim Kozevnikov does an accessory exercise to the snatch he calls "Vadim Jumps", where he maintains his torso angle while driving through the midfoot until he comes off the ground. It looks exactly like what you’re demonstrating here with the pull portion of the lift
Zack ever since Clarence stopped posting I've been watching your stuff religiously. Just wanted to say thank you from the bottom of my heart for making this content free and accessible for people. I've been trying to get into oly lifting for years without a coach and without crossfit and also in an area where oly liftings is almost completely unknown. These videos are CRUCIAL. I have been severely plateaued in both snatch and clean and jerk for over a year now... Excited to try this tomorrow. Have a nice day sir.
As someone coming back from a long injury and plateaued well below my PB, I needed this.
The snatch has always been my favorite lift, so "forgetting" how to do it has been maddening.
Thank you.
This is really good. I've been lifting for a few years now, and this is one of the best breakdowns that every CrossFitter or beginner weight lifter can learn from.
The number of coaches that made me do "squat therapy" with a PVC, facing a wall is offensive. This is everything I was yelling! I physically CANNOT go "pie to sky" and chest up and ass to grass at the same time. This is amazing shit. ❤
I watched this, then watched again and went tried it out in my garage. Watched again and filmed myself to check I was doing it correctly. Thanks for the fantastic information 💪🏼
As a crossfit coach I love this. Very confident I can use this to help people improve and get more enjoyment out of workouts. Great work Zack!
Average Crossfitter here. Out of all of the oly lifting tutorials I've watched online (there's a lot haha), this one is by far the best! Informative and easy to understand! Can't wait to put this into practise! Big love from Australia legends!
100% agree to everything you said. I remember doing my L1 and disagreeing with everything the guy was teaching us about overhead squats or snatches because I had already learned oly lifting from an actual olympic lifter. None of the staffs cues made sense and could be generalised.
This is excellent. You’ve put words to what my joints have been screaming over the years. This makes a lot of sense. Tried it with a swifter mop rod, worked perfectly
Very helpful drills and skills. Showing the movement in the back helps visualize a lot! Thanks for sharing and breaking it down
Yes!! I’ve noticed this too. I’ve always used the “long femur” excuse for my none vertical torso. But I’ve been told to keep my chest forward and look up loads. But my snatch position looks very much like Dylan’s there. It’s funny because when cf coaches see that they’ll actively coach against it. I had a coach a few years ago that was more into old lifting than CrossFit and he got me to keep my chin down a bit in the catch rather than trying to have my head through and look forward and it changed my snatch completely 🙌🏻
As a crossfitter and someone who loves the snatch this is an awesome video! having taken the L! recently but have been doing crossfit with the oly lifts for over 5 years. I didn't really like how they taught the OHS and snatch. Because I have very long arms, as well what I find "comfortable" to sit in a deep squat like Zack has shown here goes against what they teach... so I would agree 1000% with Zack when I feel like they are missing out on lots of people being able to get into that position.. because everyone has different bodies.. so why are we teach the Snatch and OHS only one way that isn't gonna work for everyone.
Pure instruction no bullshit training...the way it should be without useless assistance exercises...love watching your videos before my early morning workouts
Is a Crossfit L1 trainer, I appreciate this video. Simply makes sense.
Sadly I got to meet Olympic weightlifting through crossfit and at 35YO. I love this video so much but I’m also so angry at losing almost a year now doing all wrong. I just want to electroshock myself and learn it again from the weightlifting approach… I loved them so much that it really makes me sad not getting them right enough.💔
Thanks!! This is very useful
Excelent video. As a crossfitter i learnt a lot. Please keep doing videos like this!
this was a master class. would love to see more of these. 🤘🏻
This was INCREDIBLY helpful for me. I can't wait to get back in the gym and try these.
This was incredibly informative and helpful. Thanks fellas! 🙏🏻💪🏻
I know you mentioned several times in the video why you chose the vid title... But I feel like the name doesn't adequately capture this video's epicness! I almost did not watch this....but Im super glad that I did. Great job
the biggest thing that I've learned from you is that you have found a perfect way to articulate head position as it relates to hip below knee. People rarely understand that the torso angle (head forward chin down) allows you to get the hip lower while maintaining a proper bar position - and it is in fact okay and necessary to move your shoulders with the hips when you squat.
Man I miss doing the snatch. I was fortunate enough to go to a high school that had a great weightlifting coach. We were training snatch, clean and jerks in the 6th grade and competing in state championships. It made me so much more explosive as a high school football player. When I got to college all of that went out of the window.
I’ve learnt a lot from you over the years, including this video. Thanks.
What a masterclass! Thank you so much. Snatch is so beautiful.
Immense effort and thorough explanation. Thank u guys.
Good stuff. Being a 52 year old man with bad shoulders and just plain getting old this is some good stuff to remember for my next WOD at my box.
I have been super interested in snatching, and I started by trying to do an overhead squat and it was a nightmare.
This was so helpful. Thank you.
been doing it for like the past 7 months and it def get better. Stretch every day to improve mobility makes thing a lot easier
Zack, by any chance you can cover a video of Snatch and Jerks drills for athletes with AIC Pattern
I could not press the like button hard enough. Zack, you are my RUclips hero!
My gf and I love you Zack. The most wholesome and helpful fitness information. My squat has improved so much from Zack!
I needed this!! Thanks guys!
So it’s crazy that’s how i over head squat with the slight angle the way you show it. And when a coach try’s to adjust or have me fix it it becomes difficult for me to do the over head squat. I feel much more comfortable holding my torso when over head squatting and in that bottom position. Great video.
Great video !! More like this with the top notch breakdowns 🙏
Really good video! I have all those faults as a crossfit lifter. These advanced techniques are super helpful.
Gonna give this a go next time I have a member going through foundations. Solid stuff man.
This is pure GOLD!!!! Thank You so much
Bro, thus OH Squat technique is going to change my game from now on. Thanks Zack!
I'm closer to 40 than 30 and started following you a cpuole years ago. I started c&j but have been too much of a puss to snatch....also because I'm at a small gym with lots of mirrors by the deadlift platform.
Will do the ohp from the bottom to get the technical form down. Great video!
Excellent explanation on this, thank you!
This was freaking awesome!!!! As a CrossFitter, you've got the nail on the head. Time to go to work!!!!
I must have heard “show me your armpits” and “palms to the sky” a million times. This was a much better explanation and gives me more to practice with. I am so focused on the upright torso, makes it hard to accomplish a good bottom position.
Awesome. I struggle to get the bar that far back at the bottom. Just feel like my shoulders won’t rotate no matter how much prep I do. This puts the bar to far forward at the bottom. Working on this from the town is damn hard and unstable. Love your idea of working at the bottom
I struggle with it a lot too, I have been starting 2-3 sessions a week with a 16in box and working downwards to an 8in because that is as low as I could go on the first day. maybe this modification is how we compensate for poor shoulder / upper back mobility
Probably step away from the bar and use a training bar or pvc in the mean time. It is lighter but it is more important to understand the positions than lifting heavy.
such a great video! Thanks for the solid advice!
Nice video. I'm thinking about dabbling in Olympic lifting again after my current strength block, so this gives me some good starting points to relearn the movements. Snatch is my favorite but it's been a long time.
This is me exactly! CrossFitter for a couple of years, been plateaued in the snatch for a while trying to figure out what to do. Thanks for the insightful video, I think I can apply some of your key points to help improve my technique. I will definitely be trying some of these drills 👍
What about improving base strength as well? Would that not help your snatch?
@@danisrusski6297 yeah that would certainly help. I think all my lifts continue to improve, meaning I’m lifting heavier over time with progressive overload, but it’s the snatch that lags behind, improving more slowly, and I think that has a lot to do with technique.
Crossfitter of 7 years here.. this is gold Zach
Amazing video! See some shite about at times but this was very in depth, loved it 👌🏼
newbie here, the snatch fasinates me, ive been trying, getting my position, bar path, so much too it, ima do this!! ty zack and dylan
You forgot to mention that CrossFit L1 does not consider limb/torso lengths, where athletes/lifters have different proportions which will influence how & what ideal their bottom overhead position should look like. This also directly affects the degree of shoulder torque/rotation in order to support weight overhead.
Awesome explanations!!!
Appreciate you two!
I loved watching this I’ve learned sooooo much I can’t wait to get working on it now zack got me all excited
Great explanation with the reverse engineering and starting from the squat. I know what I'm practicing at open gym this morning.
This video gas hit on most of the big things my weightlifting coach has worked with me on for the past 6 months. I came into weightlifting seriously after doing crossfit for 2 years prior.
Hinging too much: yes.
Arm bend to 'row' the bar in: yes.
Being too focused on being vertical in my initial position: yes.
Also i would sometimes be told to do the "hold the pvc pipe in your palms facing the ceiling" drill in the warm up of a crossfit class and i just wouldnt because it felt like a different position than what i wanted to be.
Great job guys now the pieces are staking together
Great Vid thanks to both of you.
Thank you so much for this. Not a cross fiitter but this is exactly what I was working on
You are hands down my favorite RUclips creator these days. It’s been awesome to go back through your videos and see how much you’ve grown and improved. Your technique videos have helped me so much! Please keep making videos!
This is golden. More of this please.
Great video guys. Real talk and good pointers. Would probably be real fun to lift and bro out with you guys.
Great video,, really helpful,, thank you
Great tutorial, keep up the good work🫡
This is really helpful cheers Fham'
👊
9:30 Look at the girl in the background lifting a kettlebell with his feets, inside the rack.... classic!
I was hoping for a snatch help video for week or two now, thank you hopefully I can start to feel the movement better and get past a dumb plateau ... 135lbs ... Been stuck there for a long long time, meanwhile I'm able to jerk 200 lbs and clean 225lbs. So yeah it's been really annoying not being able to figure out the snatch.
Omfg, amazing material. Ty so much ❤
Great content, THX!
Great stuff. Imma do this with weight. I have trouble standing with any weight overhead. This is killer. Yet again.👍🏼👍🏼👍🏼
Friggen huge, thanks for the insight!
Dunno if you’ve covered this before, but any shot at a video that quickly covers how to move your feet? Over the years, my feet started staying glued to the ground at heavier weights during both lifts :(
Crossfitter who just yeets and prays here (big pull) saving this so I can re-learn my lifts in the off season, thank you!
This was awesome can't wait to try it
I am a basement dungeon master. I love what you do man. Thank you for your content. Ramsey Dewey referred me over to you. I am hooked. I like all videos and watch all to the end. FYI.
Agree 💯! Took me almost a year to unlearn bad habits from CF when it comes to OW.
Thank you for this 🙏
Great video!
Whoa, a few things just clicked for me from this video. Thank you!!
Wow! I'm gonna try this with some gym members right away
thanx Zack for this
So glad you have a stable camera and not vlog type similar to Cbum style like in a other video
Thank you!
Great content
i do crossfit,by us in the box u can crossfit and olymic lifting theye send u there if u neet more time for lifting and its simular what u do
thx for the vid its very good for the info and how the complex work together ,,
Great video
Zack and Dylan may have saved my pretend weightlifting career, thanks boy
Those pulls to the hip are going to be included imy workouts for back..very interesting muscle involvement
Very good video
Thanks
Long time powerlifter here low bar squatting in the 400s, but my front squat is terrible. I think the key insight I gained here is that just because it's a front squat doesn't mean I have to have a vertical torso angle. My anthropometry (long ass torso) literally doesn't allow for that. I'm going to allow for a slight angle anteriorly and see how that goes. Thanks!
The advice here doesn't really apply to the front squat and clean, because if you lean over either the bar rolls off your shoulders, or your hurt your wrists or fingers trying to keep it there. If you're not wearing weightlifting shoes, that's an instant improvement right there because the vast majority of people lack the ankle mobility for a good quality front squat.
Love this 👌🏼
Thanks for the vid
Zach do you have a video on hamstring strength ? My hamstrings a significantly weaker than my glutes and back and are causing issues with the initial pulling.
Saved myself a ton of time by just using a smith machine. Start at the bottom in the snatch position and just work up and down from there. That dials in the position, then go freeweight with the bar and load up.
Can we all take a moment to appreciate how great Dillion is at demonstrating?
This is the best video ever
I’m someone who has a forward torso angle when over head squaring and in competitions I’ve been no repped for not locking out the hip at the top of the rep. Curious what you think because to get a “rep” it felt like I had to disengage my core completely to lock out the hip or whatever then reengage it before I went back down
Word. Good sesh guys