Bring the Bar to Yourself | Snatch & Clean Technique
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- เผยแพร่เมื่อ 16 พ.ย. 2024
- Perhaps in the quixotic pursuit of the mythical vertical bar path, too many lifters aren’t active in controlling the bar in the pull of the snatch and clean.
The moment you stop controlling the bar’s position, it will control yours.
The goal in a snatch or clean is to maintain balance-to stay stable in the same place from start to finish.
This means putting your body in the optimal positions and making the bar meet you there-keeping the bar close to your body, not keeping your body close to the bar.
Note that bringing the bar back into your body does not mean shifting your balance farther back-your balance should remain even over the whole foot from start to finish.
This active control needs to begin the moment the bar separates from the floor. If you’re lifting a bar that outweighs you, once it has inertia moving away, redirecting it is essentially impossible-this is where we get things like forward jumping or the bar too far forward in the receiving position.
Continue this active control of the bar throughout the lift-as you pull from the floor, as you extend at the top, and as you pull under and secure the receiving position. You need to be actively pulling the bar back to yourself the entire time you’re lifting.
You can get a better feel for this in the pull with halting deadlifts to the hip or upper thigh. Feel even pressure over the whole foot the entire time while maintaining posture and making the bar trace your legs. At the top, exaggerate the push against the body to both strengthen it and better feel it-try to push the bar through yourself.
For the final extension, use high-pulls-focus on whole foot balance through the extension and force the bar to stay against your body the entire time.
And for the pull under, use the tall muscle snatch and clean, and tall snatch and clean. Position and move your body as needed to maintain proper posture and balance, and make the bar meet you there.
Be the master of your destiny-never chase the bar.
Or if you prefer 17th century sailing metaphors, be the captain of the ship, not the poor bloke getting keelhauled by it.
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Greg, your content is consistently the best of the best.
I agree.Thnx Greg!
truly is
I am trying!
Yes you are 😂😂
Appreciate the specifics, like how to start by first pulling only to your waist and feeling the weight through your entire foot.
Another Zen video brought to you by the oracle of weightlifting.
16th century sailing metaphors seem to work the best for me, I think they went a bit over the board in the 17th.
It’s all amazing for me when I do pulls. Even heavy ones. But with the clean and snatch I can’t for the life of me transfer the pull work to the lift. It’s also why I just keep at it.
really explained well, as always. have been doing the deadlifts mimicking the pulls since a previous video and helps a lot. chasing a bar path ideal can bring incorrect dynamics, this video was spot on. the book is fantastic but the videos showing good/ bad form super helpful. when he does the incorrect form, I sometimes wonder how difficult it must be to do 😅.
Wow well said, I've been having some problems with this..
When I do the pause at knee snatch
You're exactly right some more Champions Chase of bar or jump forward jump back done correctly your feet should not move forwards or backwards you're absolutely right
Thanks
00:40 is very explanatory as I used to shift balance because of the pull, in turn stepping forward. Great content!!!! Much thanks
Please also refer to a video that can help with vertical shoulders rather than chest/shoulders going too far back at the top of the pull?
We don't want the upper body vertical at the top - just legs. See these -
th-cam.com/video/K9QJm-Utav8/w-d-xo.html
th-cam.com/video/K9QJm-Utav8/w-d-xo.html
Quixotic. Must be a wall street journal op-ed avid reader for that vocab!
I've noticed the verbal que "vertical drive" is a fallacy.
In order for a bar to truly be in your center of gravity it would need to be inside of your body. Inside your hip preferably. But since we have meat and bones in the way this is impossible. Which leaves us with the only one option of offsetting the bar to our front. Because the only place for the bar to travel is in front of us, the load will ALWAYS pull us forward, no matter what, and this effect only intensifies as we add weight. To fix the fact that we cannot achieve true center of gravity at the hip, we need to balance the load. This is done by slightly leaning our body weight back. The heavier the load, the more the lean back to achieve balance. If we simply "drive vertical" or drive our body upwards in a vertical line the bar is still in front of us, the bar never reaches center of gravity, and 9 out of 10 times we miss forward. Leaning back we then can swing our upper body down and around the bar, into a catch overhead or in the front rack. If you ever miss forward, try as the bar passes the knees, keep hips low, shift your bodyweight back while pulling the bar into your hips. (shoulders are still over the bar at this time.) Once the bar makes contact with your hips fully extend hips knees and ankles (should feel like some sort of a hip swing.) Then and only then will we rip ourselves under the bar by way of arm pull.
No... you're misinterpreting what vertical drive means. The legs are driving vertically - that does not mean the entire body is extending vertically.
th-cam.com/video/KzCQuPRNFxI/w-d-xo.html
th-cam.com/video/JRSGZRqTL_c/w-d-xo.html
th-cam.com/video/HhbISTjcEFA/w-d-xo.html
I will always prefer 17th c sailing metaphors 😂
It's imperative you re-record this video in a pirate's voice...