Where to pause between snatches?

[bruceb3]

Hi,
To perform snatches at 6 rpm, where do you rest or pause between reps? With the bell locked out overhead? After being inspired by Paul's workout log I tried to snatch for time. After my grip giving out I found it difficult on my shoulders to hold the bell overhead between reps.
cheers,
Bruce.

[imported_Rick]

Rest overhead. No its not easy- practice!

[Paul in Hobart]

Bruce - sorry I missed this post.

Resting overhead is OK if you have technique to prevent unnecessary energy leakage...i.e. you need to maintain lockout and balance the bell over your centre of gravity (maybe tilt/twist your body somewhat - bicep close to ear , handle of bell as always resting on base of palm). Or you can rest in the hang (I do this on my 32kg sets as my finger strength endurance allows this whereas my shoulder endurance does not (after 35 or so reps mind you :wink: ). I do this to regain enough energy to allow a perfect rep (otherwise I risk losing it).

So , developing finger strength endurance using farmer's holds/walks (heavier than comp bells) can make a difference . Obviously high rep swings (also use heavier than normal bell if you have one) will help. Any exercise where you are actively gripping the bell in your palm will tire you out - play around so you are either balancing the bell (OH) or hanging it by the fingers.

Also , tricep exercises eg dips +/- weighted will ensure good lockout.

Hope this helps for now.

cheers
Paul

[bruceb3]

Thanks for the response, Paul.

I have more questions regarding snatch technique. How do you get the bell from the palm when OH to the fingers on the way down? I have read about letting the KB slide down the hand but I can't make this happen. The bell gets stuck on my callouses, which is more painful than leaving it in the palm. Any advise on technique would be appreciated.

And while I am picking your brain - I ground the paint of my 24kg bells and one of the 32s and got some chalk but the chalk improves the grip, which makes snatching harder on the hands. I must have the technique wrong or something. When using chalk on the 24kg I feel as though I need to "chuck" the bell over head and then grab it at the top. Without chalk I would just let it slide around in my palm and then grip it at the top.

thanks,
Bruce.

[Paul in Hobart]

Common problem Bruce - resolved with more practise and less "hardstyle". More flip less grip! First learn to manage calluses - I trim mine with a scalpel blade when they get lumpy or painful. Over time you get better at this! It's much quicker than sandpaper etc etc.

Secondly , practise cleans only , catch bell at base of palm (catch not grab- you should be able to straighten & wiggle your fingers at the top of each clean) - then drop to finger hook position (try to hold as much as possible with thumb & index). use the 16 and when proficient try the 24.

Also do presses without squeezing the handle i.e. balance handle on palm base and push straight up. get used to the "catch" position overhead.

Also do high rep swing sets with the 24 using chalk and finger grip only. Don't underestimate the importance of finger strength...but realise it takes a while to develop and you can overdo it.

Next try snatching fast. I found this helped flick the bell b/w positions.
Chalk is good but rub it off your palm (ie chalk on fingers mainly, and plenty on handle - 2-3 goes at layering it on).

If you use the American "hardstyle" snatch technique your rep count will be limited and calluses will be an ongoing issue. Learn to work with , not against the bell. It is a friend not an enemy!

give it a go for a few days and let us know how it's going.
cheers , paul