Tuesday, November 30, 2010

I think I fixed my snatch today

... and applied things people have taught me to correct a dysfunction.

It's been a never-ending story of me straining my wrist and making my fingers go numb, clearly neural in nature.  I snatched hundreds of reps in the Spring, dozens of reps in the Summer, then almost none at all through the Autumn because I was pinching nerves in my wrist and could not fix it.  I tried catching with an "OK" grip and a flat-fingered grip, only marginally better with the latter.  Heavier swings, shorter snatch sets, snatching once a week, kinesio tape, all sorts of things.  It was after my last post on Thanksgiving Day that I noticed something in my video.  In tipping the bell over the top, I was flexing my wrist. It's right there, plain as day in even a motion-blurred frame.  If anything, this may be one of the lesser examples I could have chosen.

Also, I recently read a "trouble with my snatch" thread on the forum at Dragondoor.com.  The advice was that the poster was not breaking the elbow first.  Clearly my elbow is bent in this frame, but I haven't been "doing it".  I started high-volume snatches in the Spring with a light bell, and I was probably flicking it over the top by default because the light weight didn't force me to do it right.  That practice became a pattern, and the heavier bell was no longer within my physical tolerances.  So here's what I've done in the last few days.

1-handed swings with a heavier bell, completely releasing the bell at the top and grabbing it out of the air on the way down.  I cleared the bell by a good couple inches.  I adapted two new things.  I learned to release and grab, even imperfectly, a heavier bell and not drop it.  Not a textbook hook grip, but no sliding friction on my palms at all.  Also, I learned to capture an uneven, wobbly descent.  That required some adaptation in my back and shoulders, like the difference between identical GS reps and KB juggling.

I also consciously broke at the elbow first, turning it in ever so slightly, like I was elbowing a wrestler's head at the corner of my rib cage.  This new visualization of aiming the elbow at my ribs, however slight, did the trick.  My elbow only really moved medially an inch or two, but the motion externally rotated the heel of my pinky finger into the curve of the handle.  My wrist was straight, my fingers hooked, before the bell was shoulder-high.  Out of 5 sets of 5 on each hand, I only pinched my palm a couple times and never felt numbness.

This is esoteric work for a lot of people, but it's applied knowledge for me.  Today I snatched my heavy-press bell for the first time ever, 4 reps each hand.  That was at the end of an hour of heavy presses, cleans, suspended rows, and 5 min of 1-handed swings.  I still had the grip for 9 reps with a bell I'd never snatched before, and I never went numb.  Doing that FRESH would have been remarkable.  Doing it tired was an act of discovery.

1 comment:

  1. Awesome. Congrats on really fine tuning and trouble shooting and finding something that works for you. That's Fantastic!!

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