Tuesday, September 6, 2011

I've been stranded

I've been stranded in the middle of the desert with no food, water, or internet.

Of course that's not true, but because I haven't updated my blog in forever, that's the story I'm going with.

Let's talk turnovers (unfortunately, I am not talking about apple turnovers because that would make this post WAY more appealing)...
I've been in this weird mood the past couple weeks. It's the kind of mood where I just don't really feel like turning the bar over aggressively in the snatch. I tried blaming it on my experimentation with just letting things happen and not trying to control people, places, or things in my life, but that worked for about .5 seconds until I missed my snatch at 60 kilos and then missed it again.. and then missed it 6 more times after that.

And all my misses have been in the exact same place... at the bottom of my snatch, and in front of me.
Of course I'm not going to ever be satisfied snatching anything less than my brother Casey (best snatch was 400lbs), so I know I need to get a move on this minor set back. Aka.. I need to fix my turnover.. NOW (I'd be happy if I fix it within the next 3 months) before I get all old and wrinkly and too jacked up to even lift my ice cream scooper.

So, what am I going to do?

I am going to work my muscle snatches and snatch balance.

Muscle Snatch:
Muscle snatching is going to help me strengthen my external rotation. It takes my legs out of the equation and forces me actually use my shoulder muscles to get that barbell back behind my ears. By the time I get to add my legs into the equation, the bar will be FLYING through that turn over!

The other GREAT thing about muscle snatching is that it forces me to pay attention to the path of the barbell. I can't muscle snatch anything unless that barbell is moving straight up my body and staying as close to me as possible. Because I can't move the bar as fast with my arms as I can with my legs, slowing down the movement really reinforces how it feels when the bar moves right... which is great for when you start moving fast again.

Snatch Balance:
Yes, I admit, I'll be doing more snatch balances because I love them with all my heart, but it's also because when I have an unaggressive turnover, the bar never gets back in the "slot" (right behind the ears where our whole body is supporting the weight rather than our arms and shoulders). When we snatch balance, the bar is behind our neck at the start, so it only has one way to go... and that is STRAIGHT UP into our slot (of course, that's only if we actually do it correctly). Not having the pressure of having to get around my face and back behind my ears really helps me to feel the proper bar position overhead. That way, when I snatch, I'll have a reference point as to where the bar is supposed to end.

Make sense?

So, If you're like me, and you miss every single important lift of your life out in front because you have commitment issues and won't get the barbell back behind your ears, do muscle snatches and snatch balance.

If you're the person that misses the barbell behind you a lot, stay tuned... Definitely within the next seven years when I decide I want to write another blog post, I will teach you guys some exercises that can fix that!


  1. Well you are definitly not alone except I miss in front and behind. So hard to find the middle perfect point and whenI do find it I don't know how to find it again. My last competition I did what they call a bomb out missing all my snatch attempts in front and behind.

    No matter how much you post on your blog I think you are an excellent writer. I have a blog also and it is hard to stay commited to that kind of similar to the snatch. Keep up the good work! :)

  2. Eighth time's a charm! At least, that's what my coach always tells me.

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