THE MAIN MISTAKES OF THE SNATCH AND HOW TO CORRECT THEM
1. Incomplete Straightening
Causes
-The athlete does not straighten himself completely
-in order to reach the level of chest with the bar, the trunk goes to the bar. Instead of the bar to the trunk (at the level of the sternum)
-the pull is not made correctly, the lifter doing it with the head bowed in front.
-The second phase of the pull – explosion is not executed correctly, from the whole sole.
-the work of the arms does not continue.
How to Correct
-Pulls are performed with the aim to make a complete straightening with a slight extension of the trunk.
-making the pulls with a stop of 2-3 seconds at the highest level, pursuing the strengthening of the muscles, which makes possible the carrying of the bar up to this level.
-pulls from boxes from different heights, which will force the athlete to work heavily. Other wise the barbell won’t be snatched.
-throwing the weights with both hands over the head and the snatch of the barbell over head.
-jump backwards.
2. The Drop under the Barbell made to Early.
Causes
-Incomplete pull.
-the best positions of the leg and back muscles are not used for the second phase of the pull-explosion.
-work with too heavy loads.
How to Correct
-pulls while supporting the barbell at the highest point.
-work from the boxes in the best position for the muscular groups of the back and legs.
-work from the hang position, whose aim is to strengthen the muscular groups which achieve the explosion.
-power snatch.
3. The Explosion is not made from both feet
Causes
-the athlete does not hurry to come under the barbell
-the complete rising on tiptoes of both feet, after the ‘swing’ is not made.
-the speed conveyed to the barbell is not sufficient
How to Correct
-Snatch from the hang position.
-Snatch from boxes
-The separate execution of the snatch having in view the “swing” the rising on tiptoes, and the fall in the split
4. The Jump
Causes
-the athlete does not learn correctly the drop under the bar and he needs to jump.
-The prolongation of the time with out support.
-the rising on tiptoes after the “explosion” is not performed.
How to Correct
-free drop under the bar with a rise on tiptoes.
-work from the hang position
-work from boxes.
5. The Trunk Inclined in front
Causes
-the “explosion” has not been finished with the extension of the trunk.
-the pull has not been executed to the best height.
-an incorrect image of the movement.
How to Correct
-the execution of pulls with the extension of the trunk.
-work from boxes.
-Work from the hang position.
-squat with barbell in the extended arms
-the demonstration of the right motion by the coach.
-the use of photographs, diagrams, and movies about the best weightlifters in the world.
6. The Lifting of the barbell with the same speed.
Causes
-the athlete does not use the simultaneous action to the trunk and legs in the second stage, a thing which causes barbell not to increase its speed.
-
the pull begins too suddenly.
-the trajectory of the barbell is too far from the body.
How to Correct
-the development of the back and leg muscles in the “swing” position.
-work from the hang position.
-work from boxes.
-the execution of pulls with a slow speed up to the level of lower third of the thighs, after which the “explosion”will be performed with an increased speed.
7. Pushing by the arms during the split
Causes
-the insufficient height of the barbell, which requires in this way a push by the arms.
-the weightlifter relies on the arm muscles, finishing his coming under the barbell through a push.
How to Correct
-snatch technique, when the complete stretching of the arms will be taken into consideration.
-work from the hang position with or without a split.
-work from boxes with or without a split.
