3rd Coach Wu Seminar. Todays focus was on Muscle Snatch (Stiff Leg Snatch), and the full snatch.

Got to work again on using the lats ending the first pull. So much so that, I should feel that its the arms pulling the bar into the hips. Need to work on the problem where the bar hits the pubic bone. This problem occurs because of using the upper back and extending the hips before the bar is at the hip height.

Instead what should be done is actually the reverse of what I was doing. I should be pulling the bar in to the hip, while still maintaining the back angle. This is done by standing up using only quads and not back. Wait for the bar to reach the hip, then only extend the hip. The way to fix this is by practicing the snatch with a narrower grip snatch. This way, we have to use more lats to get the bar to the hip.

The next 2 problems which needs to be worked on is the catch. The first is the stance. When catching the bar, the width needs to be wider, and lesser toe angle. This new stance is a more stable and strong stance. Need to practice more snatch balance to ingrain this new stance.

The other is catching the bar too low in the squat. To practice how low to go, need to practice half snatches. (In between full and power sntach)

Coach emphasized the importance of pylometric exercises, putting them more important than squatting itself because of it trains explosiveness which is so important for the oly lifts.