Exodus Strength

Hi
I am currently trying to follow ALP, press and front squat seem fine, but the snatch Grip deadlift I'm less sure about, thanks for your time

I'm a complete novice at snatch grip.
I watched this - And a few things i am doing so far are, slightly widened my stance. I don't know if this is helpful or not yet, but it feels fine so far.
I'm not suggesting this as "correct" , it's just what i'm doing so far in the few sessions i've had with SGDL.
Normally my feet are centered on the smooth either side of the center knurl, and i've moved them out so the outside edge is at the outer knurl when looking directly down over the foot. So it's not much wider.
I took Thrall's advice and point my toes out a little more than i do for my conventional. This makes it easier to clear my knees with the bar.
Personally, i bring my heels in as well as point my toes out.
I think i'm going a full 45 degrees for snatch grip.
I also use straps.
I'll be watching this thread for tips myself, as i was thinking about starting a SG thread myself.

Have you thought about how you are setting your back?
I'm not sure if you are able, but getting better extension/flatter back is what i look for.
Not everyone is able to do this, but possible you just haven't explored that aspect yet.
I think most people can. I think.

I am trying the SS 5 step deadlift set up but with wider arms, but it feels kinda weird and off trying to set my back, thanks @Wilhelm for sharing the link, I will definitely check it out

Salahudin wrote: ↑Sun Apr 21, 2019 4:21 am I am trying the SS 5 step deadlift set up but with wider arms, but it feels kinda weird and off trying to set my back, thanks @Wilhelm for sharing the link, I will definitely check it out

Yeah, the SS model is going to mess with you doing snatch grip deadlifts.

Here are some videos of folks doing snatch high pulls...





...that show how the stance is significantly different.

The second video is really nice in showing the stance from multiple angles. Overall, the back, foot, and knee positioning should be similar to the bottom of a [gasp] low bar back squat. This mirrors @Wilhelm’s advice but puts the pull into context of where it belongs and how the setup should look and feel.

Hope this helps!

Thanks @mgil I was wondering why it felt weird, but why does the model not work for this variation?

Thank you

Salahudin wrote: ↑Sun Apr 21, 2019 8:25 am Thanks @mgil I was wondering why it felt weird, but why does the model not work for this variation?

Thank you

Mainly because you need to focus on different things in the SGDL. The SS model is trying to get you to pull with your hips as high as possible, whereas your hips will need to be low, like in the bottom of a squat. The barbell will start against your shins, but will likely be in front of mid-foot from the added dorsiflexion (forward ankle flexion). Your back will need to be set and all of that other good stuff, but the positioning is much different.

Snatch grip high pulls? Are these a thing for us Slows?
Also I find that I have issues with keeping the bar from floating out in front of my body, when no such problem exists with my conventional grip.

Salahudin wrote: ↑Sun Apr 21, 2019 8:25 am Thanks @mgil I was wondering why it felt weird, but why does the model not work for this variation?

I'm not mgil, but I'll take a shot.

Rippetoe's conventional deadlift set-up doesn't work for snatch-grip deadlifts because you need the bar farther forward, so that you can get your hips lower, so that you have a back angle closer to your conventional deadlift start position.

Alternatively, you might be bringing your shins to the bar without lowering your hips at all, resulting in a too-forward position. This is discussed by Alan Thrall in this video:

augeleven wrote: ↑Sun Apr 21, 2019 9:05 am
Also I find that I have issues with keeping the bar from floating out in front of my body, when no such problem exists with my conventional grip.

I notice this as well.
I think i rectified it to some degree by focusing on pulling in more, but the weights are still fairly light, so it may become more pronounced again as the weight increases.

Maybe i need to look at how i'm sitting back into the lift.
Hard to say just trying to visualize it.

Is it the knees keeping me from doing that as much?

augeleven wrote: ↑Sun Apr 21, 2019 9:05 am Snatch grip high pulls? Are these a thing for us Slows?

A pretty awesome workout idea that @Hanley used to do and I think I might try when I can figure out a snatch:

Start with snatches
Add weight until miss
Continue with snatch high pulls
Add weight until miss
Continue with SGDL
Add weight until miss (or x3@8 is more likely)

It would intuit to be an excellent session.

mgil wrote: ↑Sun Apr 21, 2019 9:23 amStart with snatches
Add weight until miss
Continue with snatch high pulls
Add weight until miss
Continue with SGDL

Why am I not doing this? I'm incredibly bored with squats and pulls, but this sounds good/fun/useful.

mgil wrote: ↑Sun Apr 21, 2019 9:23 am A pretty awesome workout idea that @Hanley used to do and I think I might try when I can figure out a snatch:

Start with snatches
Add weight until miss
Continue with snatch high pulls
Continue with clean & jerks
Add weight until miss
Continue with SGDL
Continue with deadlift
Add weight until miss (or x3@8 is more likely)

FTFY

asdf wrote: ↑Sun Apr 21, 2019 10:34 am

mgil wrote: ↑Sun Apr 21, 2019 9:23 am A pretty awesome workout idea that @Hanley used to do and I think I might try when I can figure out a snatch:

Start with snatches
Add weight until miss
Continue with snatch high pulls
Continue with clean & jerks
Add weight until miss
Continue with SGDL
Continue with deadlift
Add weight until miss (or x3@8 is more likely)

FTFY

You assume too much coordination!

Okay. How about power clean and power jerk instead?

Actually, did you really mean snatches in the first place, or rather power snatches? Because if you can you "full" snatch, then you're definitely coordinated enough to clean and jerk!

asdf wrote: ↑Sun Apr 21, 2019 2:59 pm Okay. How about power clean and power jerk instead?

Actually, did you really mean snatches in the first place, or rather power snatches? Because if you can you "full" snatch, then you're definitely coordinated enough to clean and jerk!

Probably power snatch for slow and clumsy people like me.

mgil wrote: ↑Sun Apr 21, 2019 9:23 am

augeleven wrote: ↑Sun Apr 21, 2019 9:05 am Snatch grip high pulls? Are these a thing for us Slows?

A pretty awesome workout idea that @Hanley used to do and I think I might try when I can figure out a snatch:

Start with snatches
Add weight until miss
Continue with snatch high pulls
Add weight until miss
Continue with SGDL
Add weight until miss (or x3@8 is more likely)

It would intuit to be an excellent session.

Coincidentally, I think this is a Tommy Kono thing IIRC.

I would note that you are not using bumpers, and are not yet up to using the 20kg weight plates, which are the same diameter as bumpers. So you're having to pull from a quite low position. It's hard to set yourself up properly when the bar's so low.

If you can get bumpers, that would be ideal. Otherwise, some sort of blocks to put the bar up to the same height.

Yeah Kyle's right, Deficit SGDL's are definitely something I wouldn't truck with until I'd nailed SGDL's from "normal" height...also if you'd never hit SGDL's before I would just start with Clean Grip Deads and widen the grip an inch or two over the course of several sets just to get a better "feel" for the changing mechanics, and I wouldn't mind doing that progression for a good few workouts either.

mbasic wrote: ↑Sun Apr 21, 2019 6:33 pm Coincidentally, I think this is a Tommy Kono thing IIRC.

Pre-dates even Kono by some way, I'd say...

Depending on exactly how you structure it has the potential to be a good workout, or at least a time effective one...

I hope this is at least a little better