Hips open, hips close
Last week we had the opportunity to work on one of our olympic lifts only being concerned with the first half of the movement (clean pulls). Today, we get the opportunity to work on our snatches starting halfway through the lift. Taking a clean or snatch from the hang allows us to put more focus on the end of the lift where, arguably, more crazy things start to happen. Starting the lift from a good position midway up (the “hang”) eliminates the need to try to hit it in motion. While this takes away some of the upward momentum and decreases the overall weight we’ll be able to lift, this drill will help pull the lift together for us a bit more. Focus on getting the hips fully open before the arms do anything and then immediately shutting them to get under the bar.
Even taking out half the lift, there is still a lot going on here, especially if you are new to olympic lifting. If you need to modify this movement, work with your coach to decide what kind of modification will help you make the most progress towards a) your goals and b) working through your “goats”. Just because you can move more weight with a certain modification (by power snatching, for instance) doesn’t mean it’s the right battle to fight today.
Oh, and you might find (oddly enough) that you’re able to snatch more from the hang than from the ground. If this is the case, it should be very telling about the first half of your lift from the floor. If what this is telling you is not obvious, ask a coach; we’ll be happy to explain it to you! =)
STR:
Hang Squat Snatch
3-3-3-3-3
WOD:
5 rounds
50′ bear crawl sandbag drag (75/60)
10 Hang Power Snatches @ 50% of today’s max
Strength: 95#, 105# for 1. I had a lot of trouble bringing it back down to my hips in a way that didn’t look and feel utterly ridiculous. But the squatting more or less happened this morning, which is a good thing.
Wod: 6:56rx @ 50#/60#. No comment on the sandbag pulls.
Hang squat snatch: 135# (145# for 1)
I’ve come a long way since we last did these.
WOD: 5:59 RX @ 75#/75#
Nice little WOD.
HSS: 135# getting stronger
WOD: 95# 6: -Something… I might of lost count and thought I did 5 Rounds. Rich clued me in. 🙁
It is also highly possible that I miscounted and did an extra round. Turn that 🙁 upside 🙂
HSS: 45#, stilling struggling with the squat- my brain just does not like the idea of dropping into a squat
WOD: 8:22, 25# HPS, 35# sandbag
HSS: 125#, reps 1 and 2 felt good at this weight and at 115#, but the 3rd rep I just muscled up. Overall felt stable and controlled though.
WOD: 7:28 @65#/61#
Sand bag drags were miserable.
HSS: 65# PR (70# 2RM)
WOD: 8:10 (35#/35#)
Hips were finally getting this lift. Frustrated with 70# cuz got overhead but fell behind me. Want to focus on this next couple months.
Nice work 7pm.
Hang Squat Snatch 65#
WOD 8:41 35# / 35#
I actually squat snatched the first 3 rounds until finally KP kindly let me know I could power snatch. Moved much more quickly through rounds 4 and 5 😉
Hang snatch 65#
WOD 8:27 60# bag, 55# power snatches since all the mini weights were gone and I didnt want to do the barbell 🙂