Pull Under Fast... Not Early | Snatch & Clean Technique

In the effort to get under the bar quicker in the snatch or clean, a lot of lifters cut their pulls short. This means less bar speed and elevation, which means less time and space to get under the bar. In other words, it’s achieving the opposite of the intended purpose-being able to get under more weight.
There are a few important things to understand.
First, aside from the final segment of the pull contributing needed bar acceleration and elevation, it also improves balance and bar proximity. Cutting the pull short doesn’t just make the bar go up less-it makes the bar and often you go forward, and the lift less stable. The bar moving away from you also means you can’t pull under as quickly-so it’s a double whammy backfire.
Second, understand the difference between pulling under fast, and pulling under early. We need to be fast-to execute the complete movement at maximal speed, and with no hesitation in the transition between extending up and pulling under.
Pulling under early feels faster because the entire motion takes less time-but again, it’s less effective, so it’s a net loss. It’s like being exited that your 90m sprint was quicker than your 100m sprint-yes, you finished faster, but you didn’t finish the race: so you lose.
Third, finishing the pull does not mean prolonging the pull-it means completing productive extension to maximize bar acceleration and elevation, and then starting under before the bar begins slowing down.
As an exaggerated example, we can pull a bar really high with a snatch high-pull, but the bar speed drops very quickly past the threshold that allows us to get under it; the detriment of that loss of upward momentum is far greater than the benefit of the additional elevation.
And finally, a violent, complete extension actually makes it easier to transition and pull under faster. And that should finish off the last of your potential excuses.
So, some simple rules:
Pull faster, not shorter.
Pull under fast, not early.
Change directions quickly, not early.
And accelerate the bar maximally, don’t lift the bar maximally.
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[@sneeuwballa]

GOAT weightlifting explainer, and dare I say trainer

[@matthewraleigh3481]

Great piece as always, insightful, practical and funny - thank you. With a shout out to the 'double whammy backfire' as something best avoided.

[@pipozZz]

I don't think I've ever felt this level of personal attack until this video. 😵‍💫

[@KwisBwown]

thanks again legend. strugglin with my speed under as a beginner weightlifter with a 55kg Snatch @ 87 BW haha.
really appreciate your insight on my journey. bless up.

[@CyraNoavek]

Thanks for explaining. This is helpful.

[@ade1234123]

I commented this video just at the right time, not early

[@sneaky_pete_]

I for one feel personally attacked by this. Thank you.

[@ade1234123]

I suspect Greg sees everything I do at the gym, always watching and then posting a video about my shortcommings

[@riccagiaco]

very good! what do you suggest to train to correct early pull?

[@CatalystAthletics]

Assuming it's strictly a mistake or mental issue (ie not something like forward imbalance or not staying over long enough that's physically preventing a complete finish), things like snatch/clean with no jump/feet, pull/high-pull/pull to hold + snatch/clean, high-hang/power position/block snatch/clean.

[@ytano5782]

I often break off the pull early in the warm-up sets because otherwise the bar flies so high that I catch it in the power position. Do you have any advice on how I can dose the power better and which exercises will help me?

[@CatalystAthletics]

You know what you need to do because you just wrote it - apply the appropriate amount of force for the weight. Don't pull 50% like 90%.
The goal is to execute the same motion, i.e. complete extension - you can do that at any weight, but you need to reduce how much power you're putting into it. Then pull under can (and should) always be maximal speed/effort.
See this - th-cam.com/video/8JVAngCmYRU/w-d-xo.html

[@ytano5782]

@@CatalystAthletics Thank you for the free advice

[@eetu04]

I've noticed that I kinda lean forward too much in the snatch and kinda dive under in order to get lower or something. It sometimes causes the bar to be too much behind or a missed lift. Any idea how to fix it

[@CatalystAthletics]

Put your body in the correct position in every point of the lift, which requires you actively make the bar come to you. In your example, you're likely allowing the bar to stay forward as you finish the pull and pull under, which forces you to lean forward to get under it.
See this - th-cam.com/video/HqczyAM9YSo/w-d-xo.html