Trap engagement in power snatch

[Fazc]

I don't feel like I'm getting much of my traps into the power snatch, I doubt I'll ever have as much finesse as a proper weightlifter but I'm mostly back and brute pull I don't really feel like my traps are engaged in the snatch. Power cleans are a different story and I get a definite final pull from the traps there, I've tried the same with snatches with no luck.

Is it a form issue, or a matter of poundage?

Any ideas?

[miked96]

IMO, there are some compound exercises like close grip bench or sumo leg press that you dont really feel in the muscle versus a isolation movement like pushdowns or leg curls but the compound are the superior mass builder. Your upper back and traps are engaged in the power snatch so they are worth doing.

[Fazc]

Yeah I think that's a fair point to remember, but it's not so much the feel or burn i'm interested in. I guess I feel a definite shrug on the final extension when doing power cleans but I can't replicate that in a power snatch and I'm wondering whether I should be able to.

[miked96]

Understood. The shrug should naturally happen as you jump with the bar. Some coaches dont even teach it because it should naturally happen. I know you know what your doing but here is a video of Rippetoe teaching a trainee that has never done a power snatch. I apoligize if you have seen it before.

Starting Strength

[Fazc]

Thanks Mike, very helpful!

Haha, I'm watching that video and I'm starting to realise just how bad my snatch form is!!!

[miked96]

No problem. Rip does an outstanding job breaking down the clean and snatch into an easy teachable format.
I think its a good idea to also do power cleans and snatches because of the bar speed generated. I think it has a good carryover to deadlifts. A speed pull or high pull will never move as fast because you dont have to rack it. If you dont pull a power clean fast then you wont rack it. You never have to worry if your moving the bar fast enough for speed work.

[Fazc]

Originally Posted by miked96

A speed pull or high pull will never move as fast because you dont have to rack it. If you dont pull a power clean fast then you wont rack it.

Yep, absolutely.

Now that I've watched it all, quite a few things I wasn't doing right:

1) Not shrugging the bar upwards to rack it.
2) Not jumping under the bar *at all*.
3) Too narrow a grip.

And probably a bunch of other stuff, so you can imagine that made for some pretty ugly snatches! lol