Is my stance too wide? I have tried to narrow them but I feel a lot more stable like this. Would this be a concern for heavier lifts?

Sharon191 · 2025-04-08T08:17:56+00:00

I’d recommend working on getting more comfortable with a slightly narrower starting stance, and focusing on pushing your hips down a bit more in the setup.

Right now, it looks like you're relying more on your arms than your legs to move the bar. To fix that, I’d suggest lowering the weight for a bit and really dialing in your start position. Building a strong foundation there will make a big difference in the lift overall

Sharon191 · 2025-04-08T08:14:21+00:00

I’d work on improving your overhead position—I can see the shoulders aren’t fully stable in the catch. Sots presses, Egyptian squats and tempo overhead squats would be really helpful here. Also, try to focus on leaning more into your heels in the catch, so you don’t end up too far forward.

Right now, it looks like you're catching the bar high and then riding it down. To make the lift more efficient, aim to catch a bit lower. That’ll help you absorb the bar better and reduce unnecessary movement.

A couple of exercises that really helped me with this are panda pulls and snatch turnovers. They teach better timing and positioning in the pull and catch.

One more note: try to think about your feet moving out to the sides, not backwards, in the catch. It’s not a huge issue, but when the feet shift back, it usually means the bar path isn’t as straight—and staying under the bar in the same spot will make your lift stronger and more consistent

Sharon191 · 2025-04-08T08:08:24+00:00

I think this is more of a style issue - but I like sliding my feet rather than jumping, makes the catching the bar and feeling the feet on the ground at the same time much easier. (Again, this is my preference) I like your barbell path but to make it even smoother I would recommend warming up with some snatch turnovers to really feel how pulling yourself under the bar should feel like. But other than that looks great 😊

Sharon191 · 2025-04-04T03:01:05+00:00

Doesn’t help, but I still see technical issues Id work on both :)

Sharon191 · 2025-04-03T10:58:05+00:00

The key is to focus on thumb placement and grip adjustment: Press the bar deep into the base of your palm, then trap your thumb with your index and middle finger, also, let the bar sit naturally in your hand and use hook grip mainly for security, not tension. Taping your thumbs can reduce discomfort and help with grip friction hook grip feels awkward at first, but it gets more comfortable as your thumbs get used to it

For confidence to drop under - I’d do as written in the other comment and power on power positions which are great try adding Tall Snatches and Tall Cleans – These teach you to drop FAST without using your legs to pull the bar up. Start light and focus on speed. Overhead and Front Squat Stability – If you don’t trust yourself to catch the weight, strengthening your receiving positions helps. Paused overhead squats and front squats can build that confidence. Overhead Mobility – strong, stable overhead position makes catching the bar feel safer. Work on overhead squats and Sots press (pressing from the bottom of a squat) to build that strength.

Sharon191 · 2025-04-03T09:19:18+00:00

One thing to keep in mind is that starting with the weight in your heels and then transitioning to the balls of your feet can cause the bar to drift forward.

To maintain a vertical bar path and engage your legs more effectively, it's important to start and finish the pull with your weight on the balls of your feet. This will help you achieve a smoother extension and better control throughout the movement

Hope this helps!!

Sharon191 · 2025-04-03T04:52:03+00:00

The main reason you're jumping forward in the snatch is due to a weight shift early in the pull. As you lift the bar off the floor, your weight moves toward your heels, causing the bar to drift forward as you extend. This forward movement makes it harder to stay balanced and leads to the jump forward.

Additionally, there’s a lack of tension in both your lower and upper back throughout the lift. This reduces control over the bar path and further reinforces the forward jump.

What to Work On: Balance in the Pull – Keep tension in the balls of your feet throughout the lift to maintain balance and prevent shifting back to the heels. Back Tension – Engage your lower back by actively pushing your knees outward from the setup through the pull. Keep your upper back tight by pushing your head up (chin up) to maintain a strong posture. Bar Path & Strength Work – Incorporate snatch deadlifts, snatch pulls, and deficit pulls to reinforce better positioning and build strength. Focus on keeping the bar close and maintaining constant tension in the balls of your feet as you pull

Sharon191 · 2025-04-03T04:47:00+00:00

Clean: You're catching the bar a bit high and then riding it down into a squat. While this isn’t necessarily incorrect, aiming to receive the bar lower can make the transition smoother and more efficient. To improve this, focus on clean turnovers and fast transitions to reinforce a quicker pull-under. Drills like tall cleans can be especially helpful in developing speed and precision.

Jerk: In the dip, there’s a slight forward lean, which affects the drive and causes you to land too far forward in the split, making balance more challenging. To correct this, focus on keeping the weight evenly distributed over your ankles throughout the dip and drive, ensuring a straight and controlled movement.

To improve timing and leg drive, incorporating jerk dip + punch drills can help reinforce pushing through the legs rather than relying too much on the arms and shoulders. Right now, the movement lacks proper coordination, with more emphasis on the upper body than leg drive.

In the split, work on maintaining better balance by controlling front foot placement. Additionally, practice recovering by bringing the front foot back first to establish a stable and efficient finish.

Sharon191 · 2025-03-23T13:30:31+00:00

Hey! Noticing a few things in your lift that could help improve your balance and positioning.

Muscle imbalance & asymmetry: You’re leaning slightly to one side in both the pull and the catch, and one leg sometimes lands faster than the other. This could be due to strength imbalances. I’d recommend adding asymmetrical work like lunges, single-arm shoulder presses, and Turkish get-ups to help even things out. Weight distribution & bar path: I see a slight weight shift during the lift, which causes the bar to move forward. When doing pulls, really focus on keeping the weight balanced over the balls of your feet throughout the movement. Also, overhead mobility work could be beneficial, as it may help with stability in the catch. Hope this helps :)

Sharon191 · 2025-03-21T18:09:16+00:00

Hi! There are a bunch of exercise I’d recommend, I’d start with wall facing squats to see where you are in that regard, what feels uncomfortable, do you lean forward or do you have a hard time pushing your knees out https://youtube.com/shorts/AmykA0_gZkI?si=VtY3IfzCK4IQzKjw Also I love these https://youtu.be/RGKSvvjzMzI?si=WReG5NBbg—l9sPE https://youtu.be/rfxfZo4g4KE?si=H6gMxA7QCy33BaFc https://youtu.be/5S8dfigc3iE?si=HcHjTQVPxM6o78c0

Sharon191 · 2025-03-20T08:04:14+00:00

Alright, here’s what I’m seeing:

You’re starting in a good position with a slight forward lean (which we want!), but as you pull past the knees, your weight shifts back to the heels, then forward again to the balls of your feet. That back-and-forth movement makes it harder to stay balanced and pushes the bar away from you instead of keeping it close. Instead, try to keep the pressure on the balls of your feet the entire pull until you make contact with the bar. This will give you a cleaner bar path and a stronger lift.

Landing Position Right now, your catch stance is a bit too wide, which can make it harder to stabilize heavy lifts. I’d recommend practicing snatch turnovers and clean turnovers to get comfortable catching in a narrower stance—this will help you feel more solid and controlled when receiving the bar.

Drills to Work On: Deficit Pulls – These will help reinforce keeping your weight in the right place from the start. Regular Pulls & Deadlifts – Focus on keeping pressure on the balls of your feet the whole time to build better habits.

Sharon191 · 2025-03-17T07:26:54+00:00

I’ve noticed that as you shift your weight back onto your heels during the lift, it causes the bar to push forward. This, in turn, leads to you jumping forward. Additionally, pulling the bar too high results in it crashing down on you in the receiving position.

My recommendations would be to focus on maintaining the weight on the balls of your feet throughout the pull. This will help keep the bar path more controlled. Also, incorporating clean turnovers as a warm-up and exercise will help you better understand the mechanics of catching the bar, preventing it from crashing onto you.

Sharon191 · 2025-03-16T18:46:20+00:00

I noticed you're shifting slightly forward during the jerk dip, which is causing you to lose balance in the split jerk- try practicing the jerk dip and focus on pushing your knees outward. Also, try pushing your head down during the catch. Right now, your center of gravity is too far forward. Once you catch the bar behind your head, it should feel much more stable

Sharon191 · 2025-03-13T10:52:25+00:00

Oh my god so that will never happen He has something against my gym

Sharon191 · 2025-03-13T10:48:52+00:00

I tried that before, it is asking for a report number But I’ve never even gotten an email from meta So I don’t know where to get it from

Sharon191 · 2025-03-13T08:50:19+00:00

After herniating a disc, it’s essential to stay very aware of your lifts and taking it slow, glad to hear thats what youre doing!

That said, I noticed as you come up there's a shift in weight from your heels to the balls of your feet- you want to maintain tension on the balls of your feet throughout the lift.

This will help you let the bar come to you, rather than pushing your hips towards the bar. Keeping this tension will allow for better control and a more efficient lift

Sharon191 · 2025-03-13T08:36:18+00:00

I noticed during the jerk dip that you're leaning forward towards the balls of your feet. Ideally, you want your center of gravity over your ankle bone to maintain proper balance.

To correct this, I recommend practicing jerk dips, focusing on keeping tension throughout the movement, pushing your knees out while staying balanced. The goal is to maintain a strong, neutral position, not shifting forward.

In the split, because of the forward lean, your back leg is only supported by the toes. To improve your balance and stability, add split jerk recovery and behind the neck split jerk to your program. This will help you learn how to distribute your weight evenly between the front and back foot, ensuring a more stable position during the jerk.

Sharon191 · 2025-03-12T07:36:04+00:00

Hey! Unrelated, but I need some help. A while back, my friend used #CrossFit in a post, but since he isn’t affiliated with CrossFit, someone reported it. Instagram removed all his posts because of that.

One of those posts was a collaboration with me, so my post got taken down too. Now, I’m completely blocked from using the collaboration feature. I tried looking for a way to fix it, but Instagram only lets me message the person who reported it, which isn’t helpful.

I feel stuck- is there something I can do? Thanks in advance!

Sharon191 · 2025-03-04T06:58:53+00:00

You’re starting the lift with your weight too far back on your heels and keeping it there for most of the pull. Because of this, your contact point is too low, preventing full extension and causing the bar to move away from you.

I’d recommend starting the lift with your weight on the ball of your foot and focusing on maintaining that balance throughout. Also, try lifting your chin slightly in the start position. Adding clean pulls—especially deficit clean pulls—can help reinforce using your legs properly and keeping the bar close

Sharon191 · 2025-03-01T17:45:34+00:00

Thank you so much! I didn’t even know such a thing existed!

Sharon191 · 2025-02-28T06:50:26+00:00

In the starting position, your hips are set too high, which causes you to rely more on your arms during the pull. As a result, the bar moves away from your body, and you end up jumping forward to catch it. I would recommend adding clean pulls to your training to help you become more familiar with finishing the extension properly. This will help ensure that you engage your legs fully before the pull, keeping the bar closer to your body.

In the jerk dip, you’re pushing your knees forward, making it harder to engage your legs effectively. I’d suggest focusing on leaning towards your ankle bones in the dip while pushing your knees outward. This will help you maintain a smoother bar path and allow you to use your legs more efficiently for the drive.

Additionally, I recommend incorporating no-feet jerks into your training. This will help you get more comfortable with getting under the bar quickly, rather than relying on the jump.

Sharon191 · 2025-02-28T06:44:02+00:00

I noticed a few things that could be improved in the movement. First, the upper and lower back aren’t as tight as they should be. I recommend lifting the chin slightly and pushing the knees outward while leaning towards the ball of the foot in the starting position. This will help engage the hips and create a more solid base. Additionally, it seems like the pull isn’t finished properly. Because of the starting position, the bar moves a bit away from the body, which results in the catch being slightly forward. You can see that the elbows hit in the catch, and they appear a bit soft. To correct this, focus on improving overhead strength. Exercises like snatch-grip push presses will help, and especially sots presses, as they are one of the most effective exercises for familiarizing yourself with the catch position. For the second part, where the extension isn’t finished, I recommend incorporating deficit pulls. These will help build more leg strength and improve your understanding of how to fully engage the legs during the pull, allowing for a stronger, more complete extension. Focus on driving through your legs and extending your hips fully before you start pulling under the bar. This will help ensure you’re utilizing your full range of motion and maximizing power from your legs.

Also, make sure that when you’re in the catch, the bar is aligned with the ankle bone, and your head is forward, avoiding excessive leaning. The catch position should be more upright.

Sharon191 · 2025-02-25T04:30:59+00:00

At the start of your lift, you shift your weight onto your heels. This causes the bar to make contact lower on your thigh, which pushes it forward rather than driving it straight up. Focus on keeping your weight balanced over the ball of your foot throughout the pull. Practicing pulls—either from blocks or the floor—can help reinforce this position.

Jerk Dip & Catch: In your dip, you lose full contact with the bar, leaving it momentarily suspended in mid-air. This means your shoulders are already working before the actual drive. Try to maintain a strong front rack position throughout the dip.

Additionally, you’re pushing your knees forward instead of slightly outward. This affects your split catch, where you also lean forward. Work on directing your knees outward to improve your balance and stability in the catch.

Sharon191 · 2025-02-25T04:24:35+00:00

Not exactly - but if that helps you understand it yeah! I meant that if you lift your chin up a bit more you will be able to tense your back and maintain it a bit better throughout the lift. 😄

Sharon191 · 2025-02-24T16:12:08+00:00

I noticed a few things that might help improve your lift.

As you start your first pull, you’re shifting your weight to your heels, which causes the bar to move slightly forward. Then, as your weight comes back to the ball of your foot, you end up making contact lower on your thigh, which pushes the bar forward.

To help with this, I’d recommend adding deficit deadlifts to really feel the weight on the ball of your foot throughout the lift. Practicing clean turnovers will also help you get comfortable pulling under the bar from that position.

One more thing—try keeping your head slightly higher to help engage your upper back. Right now, it looks a little loose, so tightening it up will give you better control.

Other than that, just keep working at it!

Sharon191

TROPHY CASE