Snatch It, Clean It

Excellent video on snatch technique

Here's an excellent snatch, performed by a Crossfit Memphis crossfitter!: Snatch

Key things to note, shoulder position over the bar (not behind like in a deadlift), locked back and arms until the second pull (giving you a neutral spine), and then the dynamic pull under an eccentric load into a proper receiving position (i.e., pulling yourself under the bar). Definitely notice how he reaches full hip extension, almost coming up on his toes, before he begins to pull himself under the bar.

Also, here's a good video on proper cleans. A lot of what goes into a snatch goes into a clean, so try to note the similarities.

One thing you will notice with his full cleans is the depth under which he is pulling himself under the bar: the more weight on the bar, the lower you'll pull yourself. The weight he uses is light enough to where he can more or less muscle it up to position and then front squat down to full depth.

Also, my ortho appointment for my back is not until the end of the month...I simply cannot wait to do crossfit for that long. So, starting Monday, I'm back and going to seriously pursue mobility and flexibility to mitigate my lumbago.

See you in the gym!