Nice Snatch

Ok, I looked, and I'm gonna give you 2 drills to work on, but its late, I just got home from being in the gym for 3 hours, so I will do it later, hopefully with video, if I get a chance.

Wonder who the unlucky 13, who happen to be lower down than myself are? They must be really terrible people!

Ok, so no videos yet, as I didn't go to the gym in the middle of the night, but here's what you need to be working on:

1) Hip cleans. I will try and make a video of this, but for now just consider it almost the same as high hang cleans. However have hardly any knee bend and just slight flexion at the hip. The idea is to really pop the hips, and then get back under the bar quickly. By making the movement so small, you'll have to be very powerful on the pull, and very quick returning back to catch the bar.

Hopefully the description makes sense for now, as seeing it is probably much easier. The thinking behind this is to move the focus a bit more towards hip rather than knee extension, and also make the movement more like a clean, than a jump. This in turn will make the bit that occurs previously in the full lift (the scoop) easier, as you will be moving into a position, where you know you have power, rather than trying to get in a position where you can use knee extension, in a jumpy motion.

2) Just work on the movement from the low hang, into the high hang, no pull or catch, just moving to the positions. In the video, the bar is below your knee, my guess is that you do this, because of what is mentioned above, you want knee flexion, so you can jump, hence why drill number 1 is there. Start with the bar above your knee, you can do this by moving your knees back, to make your legs straighter, because your knees will be further back, you will have to pull the bar back a bit with your lats, so that it is close to the legs. From this position, just move your torso to a vertical position. I think the rest of what is required during the scoop will happen naturally, but if you can video this drill, then we can check it is right.

Like I said, I will try to get some videos made up, but I am only going to be in the gym 1 or 2 more times before taking a recovery break of a week or 2, so depends if I get the chance, so let me know if anything in the written description is confusing, or if it makes sense.

Ending position is shrugged up, but not dropping under and catching?

Ending position is start position of the hip clean. Just get used to moving into that position. If you're comfortable with both drills, and you're feeling bold, do one followed by the other, with a pause, and when you can do that in your sleep, you can even remove the pause!

Well, it will be trial an error, but I honestly think at least the same, because although you will have less momentum on the bar, hopefully it will be more aggressive, and you can also catch it lower.

When the bar gets too light, it's hard to be aggressive. I would even consider going beyond where you can catch the weight, just to get used to really aggressively popping the hips, you might even find you make what you thought you couldn't!

Ok, so the good news, although the weight in the first video is wayyyyy too light, the pull actually looks alright, just need to be less gentle and more aggressive really. Be really aggressive with the pull, then don't wait to squat, just do it ASAP. It might even feel like you're squatting in mid air, and then land in a squat position. That will be fine.

In the second 2 videos, you start from a horrible position, so it's all doomed from the beginning. If you get in the right position, you'll end up doing what you do in the first video at that point, but with momentum on the bar and a heavier weight, and all will be good. I've posted about this on your status, so won't repeat myself.

It's a frustrating sport, patience and determination are essential, except during the actual lift when you need to be a raging bull!