Alactic + Aerobic

ali

Quadruple-Digit Post Count
Something I noticed too and illustrates a point @Steve W. mentioned on another snatch technique thread about the drop of the bell. Since Steve's timely mention of finding a nearish vertical downward path of the bell by leaning back a tad, I've been practicing that. Seems that @Harald Motz drops the bell down with a lean and a sleight bend of the knee without breaking the hinge or spine to begin absorbing the weight of the drop.
But that's a 40.....would adjustments like that matter more going up in bell size?
Something I'm going to add in too. I'm trying to initiate a lean from my ankles, a little more weight on the heel. Found it to be a tricky little manoeuvre to get whilst not performing a triple salchow exit strategy through my window.
 

Steve W.

Quadruple-Digit Post Count
@ali, good observations.

Seems that @Harald Motz drops the bell down with a lean and a sleight bend of the knee without breaking the hinge or spine to begin absorbing the weight of the drop.
Yes, that slight bend in the knee is normal and pretty much unavoidable when trying to make space for the bell, but you can still delay initiating the actual hinge.

But that's a 40.....would adjustments like that matter more going up in bell size?
Yes, it's more important as bell size goes up. With a lighter bell, you can get away with staying pretty much vertical and keeping the bell further out in front of your body. It's not necessarily bad technique but it gets problematic with heavier bells.

I'm trying to initiate a lean from my ankles, a little more weight on the heel.
Trying to maintain a straight planked up alignment and pivot backwards from the heels to make space for the bell is really hard to execute. I honestly wouldn't try to do it this way. But the best way to refine is to just do a lot of reps and experiment. When you stumble into a really good rep, try to reverse engineer and replicate it. Weight and time are the best teachers.
 
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Harald Motz

Quadruple-Digit Post Count
Certified Instructor
drops the bell down with a lean and a sleight bend of the knee without breaking the hinge or spine to begin absorbing the weight of the drop.
what I do is the following:
after the first up snatch I want to pause slightly in a strong lockout and have a kind of an overhead stretch. The lockout is the the set up for the next rep. When the bell flips down I bring my free arm before my eyes that is an effective cue, that I break at my knees, that my body gets into a back lean. Now there is space to tame the arc.
For a fraction of a time my free hand and bell are before my eyes. With the bell arm I try to get a bit of a pull on the bell (pulling the elbow back), my arm is in a flexed tension caused by the pull on the bell. Having that tension is crucial, to get a smooth absorption on the turning point of the backswing.

the knee break I get from the back lean almost stays through the turning point.

But that's a 40.....would adjustments like that matter more going up in bell size?
a light bell I could tame easily without this maneuver, another thing is the shock absorption when going for some reps I have to have some pull on the bell, otherwise the bell pulls me an arm out of my brittle body.
 

The Nail

Quadruple-Digit Post Count
You bet. Starting on your protocols I could cry tears on all those tears on my hands...although still brittle I became more tear-resistant, need not cry so much tears about tears anymore.
Hilarious! Perfectly expresses my emotional state after I had a big tear Thursday.

"cry tears on all those tears on my hands"
Brilliant.
 

LoneRider

More than 300 posts
Those A&A snatches are certainly doing some wonders for my conditioning since I implemented them late last year. This morning I went and ran 1.5 kilometers to the 400m sports track on base from my apartment, did two 60/120s (60 seconds of sprinting, 120 seconds of walking) then ran an easy jog back to my apartment.

This thread and the other threads I've seen on A+A work have been quite helpful in adding this powerful tool to my toolkit. Thank you for starting this thread.
 

Harald Motz

Quadruple-Digit Post Count
Certified Instructor
08-02-17
08-02-17.PNG
1hsnatch - 40kg - 5r - 20repeats - 29:00min - 132/148
the look of the graph above was kind of typical seven months ago.


03-08-18
snatch 8-3-18.PNG
1h snatch - 40kg - 5reps - 20repeats - 25:00min - 124/138
now it can look like this.

comparing the zones:
then: green - 61% blue - 37%
now: green - 35% blue - 61%
 
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Oscar

Quadruple-Digit Post Count
@Harald Motz here I go again, I sound like a broken record: You did the same work, in 14% less time, and average HR was 8 beats lower? Your training method seems to work.
 

Norcoaster

Double-Digit Post Count
that say the numbers, it took me just a half of a year, consistency, patience...
Harald

Any thoughts on a controlled drop of the kB to rack before dropping the kB between the legs for snatches, rather than a drop from overhead position? Would get some benefits from the eccentric part of the press, and may make the drop portion less technically challenging (and taxing).

Thanks
 

Harald Motz

Quadruple-Digit Post Count
Certified Instructor
Any thoughts on a controlled drop of the kB to rack before dropping the kB between the legs for snatches, rather than a drop from overhead position? Would get some benefits from the eccentric part of the press, and may make the drop portion less technically challenging (and taxing).
I think there is no problem doing that. A single rep would take a bit longer, so you could use three or four reps per repeat. The eccentric part of the snatch has its demands. that's for sure. Not only the hands get something to handle.

That's what I call a proof. No guesstimates, no assumptions, no feelings, but numbers. Awesome.
Comparing my apples to my oranges from time to time gives me some hints.
 

Norcoaster

Double-Digit Post Count
I think there is no problem doing that. A single rep would take a bit longer, so you could use three or four reps per repeat. The eccentric part of the snatch has its demands. that's for sure. Not only the hands get something to handle.

Comparing my apples to my oranges from time to time gives me some hints.
Thanks for the feedback, congrats on your sweet kB snatch form and long term steady progress.
 
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