Sunday, December 13, 2009

SSST = 3 Reps Short...

Ah well. For a while it's been clear to me that I really need to work on speed for the SSST - I probably avoid it because I have a strange love of the overhead rack position... I suppose it has something to do with trying to improve GS numbers and just liking rest in general.... Anywho, I've been stubborn and watching the video made it painfully obvious that I need to be doing more work along the lines of the Viking Warrior Conditioning protocol.

Here's the video, as promised. I'll save you 10:00 and give away the ending however - 197 reps. I'm not happy with it, but it's all good.

video

10 comments:

Faizal S. Enu said...

You snatch form is certainly solid. I do have two tips that will help you increase your speed.

1) Punch your chest through at the top. This will both counter-thrust the bell to lockup on the way up and use stretch reflex on the way down. If you are looking to catch a blow at the top, than this is not as important. Also, when you start going fast, it is harder to lock out, this helps.

2) Start getting your hips back earlier (i.e., VWC "butt punch"). This will help you pull the bell back without taxing your grip. It also keeps the bell closer to you.

==> These tips will probably hurt you under GS rules.

Boris said...

Do you have a video you'd recommend I look at to see the timing of the hips as you've described? The hips back earlier tip I'm not getting exactly.

Thanks!

Faizal S. Enu said...

I am sure there are some out there. It would be a good idea for me to make one. All of my snatch videos are from the front, and for this you really need to see this from the side.

Maybe a 30L/30R in under 2:00 would fit the bill.

Bryce said...

In the same way that I'd recommend a sprinter have his arms work straight forward and back (not out to the side), I'd recommend that your non-working arm perform it's whip action in a plane that's more vertical, instead of out at an angle. Just a small adjustment might more efficiently transfer the force from that arm action into your hip thrust.

Also, reaching your non-working arm back for a second cycle of the whip action at the top helps to punch the chest through as Faizal suggests. I'll try to find a video that emphasizes this.

Strong stuff as usual Boris.

-Bryce

Boris said...

Thanks Bryce. I'm not sure and I've given a lot of thought to the other arm, but I believe the arm will whip out to the side naturally to counterbalance the weight of the bell. I'll will give your suggestion a try however.

Thanks Faiz. I'll look into it.

Bryce said...

Boris, I think the arm will naturally track out a little to counterbalance, but the more vertical you can keep it, the more it contributes to the economy of the motion.

That being said, I think there's a good bit of variance among the top athletes.

Valerie Federenko has a pretty vertical forward swing of his non-working arm, but has no second swing:

MKSchinabeck said...

Strong effort Boris. Refer to your post "Failure is not an option". Keep up the strong work.

Boris said...

Thanks Bryce. I'll give it a shot. VFed is always a pleasure to watch. I've always believe that Fuglev had a body-type more similar to mine, but any comparison would absolutely end there...

Thanks Matt! I'll keep on and remember that - I post things like that as 'reminders to self' and then forget I posted them!

matt said...

Solid work Boris! 197 is great in my humble opinion.

Boris said...

Thanks Matt. Still a little work to do.