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  1. #11
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by Fireman Tom, RKC View Post
    Pat,

    p.s. I know at the 3:09 mark you demo a version of a "GS Snatch" with a hunched over and twisted back and a hanging head. This "style" of Snatch is the style of a certain ex-Champion, but it puts huge loads on your low-back, so the vast majority keep a very flat back and don't hunch over, and use a more pendulum like hip action. Here's a quick clip of the 70kg/154# weight class at the Russian Championships. These guys all did around 75 to 85 Snatches each hand with a 32kg/70# KB.
    This is true, when I snatch GS style I prefer to keep the load primarily on my extensors as I feel I have the greatest endurance in that position. But I am not a GS instructor so that is just preference; I do not advocate or teach that style of snatch, it just works well for me

  2. #12
    Fireman Tom is offline Senior Member
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    Pat,
    I'm glad you understood where I'm coming from. I have used various methods to teach the punch thru on the snatch and I completely understand AND AGREE that it works well for many people.

    My belief is that the exaggerated pull back should be treated like training wheels or a crutch. Use it just when needed, and discard it when they can Snatch smoothly without smacking their forearm. After that, when they do a "high pull/swing", they should do a version that mimics the exact path of their personal Snatch groove.

    Tom

    p.s. as far as the more rounded upper-back, leaning over GS Snatch, I did this for a while and felt fine with lower rep sets with 16, 20 and a 24. When I moved up to higher rep sets with 24 and especially 32, the pounding my low back took was too much.

  3. #13
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by scorpiogrrl View Post
    Thanks very much Pat, a very helpful video. Especially for the down phase which I'm having the most trouble with.

    Donna
    Glad to hear it was helpful! The down phase seems to give people a lot of difficulty(it certainly did for me; perhaps its a scorpio thing :P) and often isn't given the amount of attention I feel it deserves. Take care and keep training hard!

  4. #14
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by Fireman Tom, RKC View Post
    p.s. as far as the more rounded upper-back, leaning over GS Snatch, I did this for a while and felt fine with lower rep sets with 16, 20 and a 24. When I moved up to higher rep sets with 24 and especially 32, the pounding my low back took was too much.
    Tom, thanks again for your input as it is highly valued. Like I said before, I'd like there to be a go to place (perhaps it may even end up being this thread), where people who are working on there snatch can go to and find a progression that works for them. So feel free to share any/all progressions/methods/corrective drills that you've used to teach or clean up a clients snatch technique. That goes to all fellow RKC's, I'd love to hear what has and hasn't worked for you!

    p.s. Thanks for the forewarning about your experience with the rounded back snatches. It makes sense to keep the load primarily on the extensors since these muscles are postural and fatigue at a much slower rate than say the prime movers do, but I agree that very high volume/intensity could certainly lead to some trouble if not carefully monitored.

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