It is completely normal to get a bruised hip when learning the snatch. It is not normal for you to always have a bruised hip.
So how do we stop the pain and keep it from coming back while making gains in the snatch!?
In this video I break it all down and give an exercise to help fix what usually is causing this bruise.
How we describe the hip contact can play a big part in how we’re thinking about the snatch. My personal opinion and how I teach it - I use the word “brush.”
I have found over the years that when an athlete thinks “bang” they aggressively drive the hips forward into the bar. This creates horizontal movement. Not what we want to do.
When I use the word “brush” it still highlights that there is contact between the body and our bar. However, if we’re moving correctly, it is not something that we intentionally have to think about or force.
Bruising the hip is one of the most frustrating and painful moments while learning the snatch. Here are just a few generalized causes.
All the time I have athletes reach out about mobility and that is why I created the Mobility for Weightlifting Schedule for Weightlifting. It’s free and is guiding people down this path to overcoming restrictions that are keeping them from reaching key positions.
Ok… you’re not going to like this… If you’ve developed a bruise and it is causing you to avoid the hip by changing your movement…
STOP AND REST!
I said it… you have to move on to the next exercise.
Don’t change your grip or your movement to continue trying to train. You’ll only be training movement that you won’t want to keep.
Once you’re healed up you can work drills to improve your timing off the hip. I highlight one of my favorites in the video above!
This is a guest post from Drew Dillon, head coach and co-founder of Project Lift during his lifting career as an athlete Drew placed as high as 4th at a USA Weightlifting Nationals and is now a personal coach to 2012 Olympian Holley Mangold. He is also know as a weber grill snob and will routinely ask you "what is for dinner" during training. You can follow Drew on Instagram and YouTube.
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