In Coaching, HD Videos, Olympic Lifts

April 07, 2013

Video Article

Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage.

As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says.

“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.”

Once he’s above the power position, it’s go time.

“Now I’m focused on giving everything I’ve got,” he says. “I’m just gonna let myself be wild right here on the extension.”

Then, Vaughn pulls himself under the bar and locks out his arms at the bottom of the overhead-squat position. Preferably, he notes, he would have met the bar slightly higher.

“The timing of the catch that we’re really looking for, ideally, is locking out at about parallel and then riding it down. And what it is is using your legs as shocks rather than brakes,” he explains. “Because I have the experience in the lifts that I do and because I’m so comfortable and strong in that rock-bottom position, I’m able to get away with this … where most people are probably gonna miss it right there.”

Video by Heber Cannon.

5min 23sec

HD file size: 194 MB
SD wmv file size: 67 MB
SD mov file size: 60 MB

Please note: For smoother viewing of HD videos, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional reading: Oly Optimization by Chad Vaughn, published Nov. 18, 2011.

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Comment

7 Comments on “Oly Analysis: Chad Vaughn Snatch”

1

wrote …

Excellent tutorial to learn details of physics of Snatch

1. stretch back and shorten(SSC:stretch shorten cycle) to create
upward linear momentum
2. Conceptually divide into two parts: weight and torso
Torso is down fast by contracting stretched front(intercostal and rectus abdominis) muscles
3. By linear momentum conservation,
Total Linear Momentum=Down Torso Linear Momentum + Weight Linear Momentum
Numerical example:
torso weight : 60kg
weight : 80kg
up velocity : 1m/sec
down velocity : 2m/sec
Total Linear Momentum=(60+80)x 1 kg m /sec
Down Torso Linear Momentum= - 60 x 2 kg m /sec ( "-" sign due to downward direction)
Weight Linear Momentum= 260 kg m /sec ( "+" sign due to upward direction)

2

wrote …

Sick vid!

3

wrote …

Great teaching vid! Thanks!

4

wrote …

This video really shed some light on the Snatch. Is there a way we can get something like this on the Clean?

5

wrote …

Excellent video that will help many visualize what the cues in Olympic lifting actually mean.

6

wrote …

great !! thanks chad.

7

wrote …

I know jumping backwards 1"shows that the lifter is getting out of the way of the bar, but what if it is more like 1 foot jumping backwards, what would that indicate?

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