Great post and explanation by Greg Everett!!
One of the most important elements of the snatch turnover to understand is that the motion is finalized with a vertical push up into the bar.
If the arms are straight before the bar reaches the correct position overhead, it becomes a swing or a pull back into position, which creates horizontal momentum that’s difficult to control.
The goal is to maintain maximal proximity of the bar and body and finalize the lift with the opposing vertical forces of the bar pushing you straight down into the squat and you pushing the bar straight up into the overhead position.
The turnover begins with an active pull of the arms to accelerate the body downward and preserve the bar’s upward speed, then transitions into a turn over of the arms to move the body from above to below the bar, then finishes with an aggressive vertical punch up into the bar.
Tag a swinger or someone whose arms look like sticks of softened butter overhead.
140kg (308lbs) x2 x2. Very ugly. The most dramatic drop in power output of any set I've seen myself do in quite a while. The other sets looked much better(some at 130kg and some at 120kg). Bwt 85kg. Today was somewhat mentally taxing but I still felt like I could put in a good training effort.i didnt push for more because that would be counterproductive. My best double last year was 150kg lol.
Does anyone think I'll power 160+ this year? #iwillworkharder
Some power cleans and snatch balances! One I love and one I absolutely hate. I'm sure you can tell which. This training cycle I'm on is brutal but working. Lifting next in the Kansas State Championships August 5th in my new weight class 45kg eek! Then the plan is Vegas for the AO 3 and more than likely AO in December! Really pumped for the competitions ahead and the new weight class! I've been a 48kg most all 21 years of my lifting career (some 53 back in the day) so it's a new challenge to see what I can do as a 45kg! #NewWtclass#OlympicWeightlifting#usaweightlifting
So you want a big upper back?...Well you have got to work those traps!! This week @clbnation our Dumbbell upper body pulling complex. Use code: PUMPEDOUT for 20% off forever. Link in bio
30,20,and 10 reps of
DB SDHP 45/25lbs
DB Hang Power Clean
DIGGING FOR GOLD
Ok you caught me yes i did pick my nose again! Bad habbitt
Power cleans at 78% are feeling light this week hopefully once we get into 80%+ ill start to really see some power come out!! #powerbellystrength
Almost two full weeks of work down and it’s been so busy. As i prepare to head out for a few months of training, @legion.sc has added vested work to help simulate moving around in a kit. Although it doesn’t fit the same, the idea behind this is still important... plus time under tension just makes workouts suck more... which is his forte
AMRAP 20 in a 14# vest
80’ Bear Crawl
25 Air Squat
80’ Walking Lunge
20 Push Ups
80’ Bear Crawl
15 Pull Ups
80’ Walking Lunge
Had the opportunity to work out with some amazing athletes today! Thanks for the push guys!
First day of summer and I was at the gym training! ♂️ .
My snatch game was on point today! I didn’t PR, but it was a solid snatch at 93Kg/205lbs .
Competed today in the Iron Athlete Spring Open.
C&j- 120kgs 264.5lbs
Saturday’s are for the boys! Fun snatching with the fellas working on technique ♂️
Another good lift making State records in my Bench press today! .
I had a great time at the Western Warrior Powerlifting Championships! I got a new State record in my Deadlift in the 75Kg Junior Division
Western Warrior Powerlifting Championship! I made a State record today in the back squat
Surprised myself with this lil complex. Came in shooting for #255 but ended up with an ok-looking #275.
1 clean grip deadlift
1 low hang clean
1 front squat
One of the best things about competing at the @thewodapalooza is that I get to make friends from all over the country that won’t get bored of me talking about working out! these are some of the nicest people you will ever meet!
My 6-yr old brother @nana_qball starting his Crossfit journey. It’s going to be fun watching him progress!
Putting in some work today with mi familia! These Battle ropes are a real shoulder burner! .
Doin some gymnastics after getting a WOD in!
I competed in the ASU Open weightlifting event. I've never lifted outside in 109 degree weather before and it was a game changer! I placed 1st in the 77kg Junior division
My last lift of the day set the AZ State and National record!
Thanks to everyone that came out to the AZ State Powerlifting championships today! This comp makes me hungry for more! 75Kg junior 13-15 division
I am happy that my training has paid off! I set another AZ State and National record in my 187.4 lbs Bench Press today in the AZ Sate Powerlifting Championship 75Kg junior 13-15 division
My little brother stole the show when I was lifting!