Uneven Pull

[Arlecchino]

The other day I was experimenting with the snatch for the first time in a while, and I was catching it very unevenly. This is the result to injuries to my right knee (which I am apparently favoring when practicing things like the drop snatch - was not as noticeable until I tried the full snatch) and my left shoulder, which does not rotate as quickly as the right (pin, multiple surgeries, etc.).

Oddly enough, when I tried it split style I was rock solid, even with modest amounts of weight. However, there is a limit to the amount of force my right knee will tolerate, and splitting under the bar is not being kind to me right now either.

Suggestions for evening out the pull and my ability to receive the bar?

The clean is even more uneven, but still working on regaining some shoulder flexibility right now.

[slecontev]

I definitely agree, fixing that is a big priority. It will cause problems for both of your knees as you shift the weight onto the knee that doesn't hurt.

I can't think of a real solution for it yet except to lay off the squat cleans/snatches a few extra days and draw a line on the platform with chalk to indicate where your feet ought to be, and check after each lift as a form of feedback. If you don't have a platform and you train in a commercial gym then maybe a little string on the foor

stretch your hips and glutes

[Arlecchino]

Thanks.

Flexibility is not an issue.

I will do the chalk thing (tape, actually).

[Big_fuzzy]

Do you get any soft tissue work on the shoulder?

[Arlecchino]

Not anymore, but the problem on the shoulder is a bit different. The floating pin configuration that is holding the joint together is what is limiting my flexibility, as well as the fact that I had a couple tendons cut cleanly through, and they were shortened somewhat during surgery. To a degree my flexibility will always be far more limited that it was, and what I am truly in need of is ways to compensate for this.

Anyone ever done pulls with DB's or kettle bells? I might try this and see what happens, utilizing slightly heavier weights for my left side.

Thoughts?