Shoulder Position for the Snatch Grip

For my Crossfit friends who are visual learners.

Poor position

Corrected position

Got it? Now send this post to every affiliate you know and help them see what good positioning looks like.

Comments

Dan said…
Great visual Tracy, ok to post a link for my clients/members?
-Dan, CrossFitRhody
10:01 AM
Tracy Fober said…
Dan,

Yes, please link to the post for your clients. This info is for them.

Tracy
1:58 PM
Anonymous said…
Any tips on getting this correct position?

For me it seems its more than just an issue of rolling my shoulders back.
3:17 PM
Tracy Fober said…
You have to relax the shoulder girdle first and then bring the elbows forward (externally rotate the shoulders). But you have to relax first and make sure you are not shrugging up at all.
9:52 AM
Anonymous said…
would be easier to see if this was done with a loaded barbell, particularly by a tall guy like 6'4 maybe?!

i did this today and it seemed to help with 67.5kgs on bar, but due to my height and long gangly arms was unsure if i was doing it right.
8:45 AM
Tracy Fober said…
Work with an empty bar. Do some muscle snatches. Get a real weightlifting coach to help you find your proper overhead grip and positioning.
11:09 AM
Post a Comment

Popular posts from this blog

What is High Performance? Ross Tucker's 12 minute master class

Image
Over the last few years I have become a fan of Ross Tucker, mostly through his "The Real Science of Sport Podcast." He brings a measured, thoughtful approach to sport and sport science. In the latest episode  (Season 6, Episode 20, Oct 3 2024), he gives a 12 minute master class on what it is to do "high performance." The discussion starts around the 40 minute mark.  As a physical therapist, I am most interested in how all of this relates to rehabilitation and the return to sport process. Here are my key take-aways: 1.  Apply principles, not knowledge. With principles in place, you are better equipped to determine what knowledge to apply to your situation. 2. Performance science is implementing a "logical, systematic process" not just throwing technology, staff or money at performance questions. Process & Systems >>>> Stuff. Develop a "framework to understand your environment" that is free from bias and helps you systematically app...
Read more

Form and Function

Image
Way back in 2002, I scanned these images by Howard Schatz from Sports Illustrated (October 14, 2002). A fascinating array of elite female athlete physiques, heights and weights, eh? These are some of the women featured in his book Athlete --a very cool pictorial essay that celebrates athletic form and function.
Read more

The 411 on Back Angles and Torque When Squatting

The angle of the torso, when squatting, is not a function of whether or not the bar is high or low on the back. The angle of the torso (and thus torque on the spine) is primarily determined by the angle of the shin, a.k.a how much the ankle dorsiflexes. AND IN MY BOOK, THIS IS THE KEY TO BEST BACK TRAINING PRACTICES. GET IT??? MAKE YOUR QUADS, HAMS AND GLUTES DO THE WORK. If your shin is perpendicular to the floor, then your torso will incline forward to keep the CoM over your BoS, regardless of how low the bar is on your back. And your back will be forced to handle higher torque. A good, general rule of thumb, IMHO, is to keep the shins and the torso parallel, from an inclination standpoint. This could change with femur/torso length issues (tight adductors and hips in general can cause issues too), but this method is pretty good to help someone figure out whether or not they have decent ankle flexibility when squatting. And this will minimize torque on the back, as we will d...
Read more