75 Power Snatches (75lb men / 45lb women) (here’s the link for MAC users)
He or she who pulls with their arms prior to full hip and shoulder extension will be summarily beaten. Watch the above video, then watch this one as well: .wmv This is a full Snatch (you’ll just be doing power snatches today).
In the first video above, from the camera angle, Sage appears to be slightly farther behind the bar (shoulders behind bar) than desired. You will lose power in the pull. Ideally, you’re shoulder blades are directly over the bar with the bar touching your shins at the start. Set your lumbar curve. This now sets your hip (butt) heigth and therefore your back angle (relative to the ground). In the second video, the Beast has his shoulders set in front of the bar. It’s a thing of beauty. Watch how that bar goes weigthless as he explodes in his second pull. If you watch closesly, you’ll note that he does pull early with his arms.
SET YOUR LUMBAR CURVE BEFORE PULLING THE BAR OFF THE GROUND. DON’T LOSE THAT CURVE AS YOU PULL. IF YOU ARE JERKING THE BAR OFF THE GROUND, YOU ARE WRONG. IT IS A SMOOTH PULL UNTIL ABOVE THE KNEES (MID-THIGH)…THEN AN EXPLOSION INTO THE SECOND PULL.