Often as coaches we see tons of incorrect movement patterns that need to be corrected in a single lift. We are quick to point out the multitude of different things that need to be fixed, thus causing our athletes heads to spin. It is good for them to know what is wrong but trying to fix everything at once can lead to a total breakdown or result in an over thought and over analyzed lift. Today I had the opportunity to work with Ahren on her Power snatch. She has a couple of hiccups in her lift but one more visible than the rest. Her arm sweeps the bar all the way to her hips and causes a “kettebell” like snatch. This results in a less than powerful lift and a barbell that is out away from the body. Rather than having her fix everything that is weakening her lift, I only wanted her to focus on correcting her arm sweep and hip drive.
So her regiment going forward will be to work on further correcting the excessive arm sweep and focus on bringing the hips to the bar instead. Once that becomes like second nature to her we will address her high-pull.
Attempting to hypercorrect your lifts at large loads will not help you gain strength and it limits your ability to achieve true potential. Learning these lift is time consuming and you need to develop patience in order to master them. There is no magic pill or words that will unlock the secrets to perfect lifting. Hard work and a desire to relearn over and over and over are the keys to obtaining that long awaited PR. Sometimes taking a step back will help you take two steps forward.
1 Power Jerk + 1 Split jerk x 5 sets
Back squat 20x3set
50 Thrusters 45/35