Yes - ideally this would be in person, as doing it over the internet is not the clearest way of getting this working.
For a start, break the 'snatch pull' down into it's component bits, as we are confusing things:
POSITION 1
This is where you are holding the bar in the required grip, standing tall, braced, etc. From here, whilst keeping your torso braced, let your knees bench a couple of inches, so you assume the upright 'jumping position'.
From here, the standard cue is to 'jump'. The reason I don't like this (i.e. it doesn't work for me) is a lot of people who do this then fail to extend their hips enough resulting in the funny 'coiled' jump, where the knees and hips are still in flexion.
This is why I suggest sliding your hips back until your shins are vertical and trying to rattle the bar with them by exploding them through into extension by forcing your heels back: for me, this is what I needed to get started with the 'pop'. This actually winds the bar far too far out in front, but it teaches the brain the rudimentary motor pattern of exploding hips. As such.
Choose which one you want: ultimately, the goal is to wind up on the balls of your feel but standing straight up.
This is without any 'shrug', too: just get your hips moving.
POSITION 2
Assume position 1, but - keeping your back and abz tighter than a tight thing, - push your hips back and keep your shoulders in front of the bar. You will know when this is working, because your hamstrings will scream and your lats will start to burn. Do this until your shins are vertical.
You should now be in a very odd position, where your shins are vertical, your torso is nearly (not quite) horizontal and your back is straight as a ruler. The bar should be just below your kneecap on the tibial tuberosity.
From here, reverse your descent
slowly by pushing your heels into the ground, holding the bar back with your lats and pulling your torso upright with your hamstrings/glutes. You should - assuming you have held your position - wind up in position one.
Jump.
There is a
POSITION 3 (from the floor) but it's only relevant if you want to be a weightlifter, not if you want to snatch.
THIS IS JUST THE LEG/BACK COMPONENT OF THE SNATCH: NOT THE SHRUG. ONLY START DOING THIS ONCE YOUR MOTOR PATTERN FOR POSITIONS 1/2 ARE WORKING REPEATEDLY.
The shrug comes as the bar comes into the position 1 'pocket'. Try and get your elbows to touch your ears as fast as you can. A sign of a good shrug is elbows level with the top of the lifter's head, and the forearms pointing straight down.
One of the things I had to relearn was not to pull
back but pull
up. Perversely, this actually keeps the bar closer to the body and in a much better receiving position.
What this means is your hips must make some sort of contact with the bar, but that the contact point is the trigger to shrug, so you should not bruise so much.
But the pull doesn't stop there. Keep going until the bar is over your head in the receiving position. This is where brocep training actually has a relevance for weightlifters as you should feel the pull in them, too.
Put it this way: Chinese weightlifters start out with a stick of bamboo for a couple of months just burying the movement pattern. Then they might get let near a barbell assuming they make the grade. And then it's months of just a barbell. I've read stories of months just practicing the movement from the first pull to the catch with just a stick of bamboo...
But the end result is they are pretty much the best in the world at it.
The question is really: do you want to be a weightlifter? Or do you just want a shoulder workout? If you can get the movement more or less right from POSITION 1, then the shoulder workout component is there. Weightlifting takes a LOT longer.
Will rectify.
