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Better Leg Drive in the Snatch | Snatch with No Jump/Feet
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- เผยแพร่เมื่อ 6 ธ.ค. 2020
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A good way to improve the aggression, timing and duration of your leg drive in the snatch is using the snatch with no jump-or as some of you goofballs call it, a no foot snatch-but only if you do it right. If you don’t, it actually reinforces the very problems it’s supposed to be fixing.
It’s really easy to snatch without moving your feet-all you have to do is have limp legs at top of the pull or completely take over with the hips-but obviously neither of those is going to solve the problem of poor leg drive.
The feet need to stay planted not because of lack of leg power or cutting the drive off early, but because of an exaggeration of both-we’re intentionally driving harder and longer.
This means we’re still pushing through the floor as we begin pulling with the arms, which keeps the pressure against the floor at the moment it would otherwise be released-pulling against the bar pushes us down against the floor.
The easiest way to think of the correct timing is to imagine doing a snatch high-pull in which you suddenly remember near the end that you need to snatch it. In other words, aim to not move under the bar until you’ve gotten through about half the distance of the arm motion of a high-pull.
To be clear, this delayed timing does NOT mean the pull under is slow or unaggressive-it actually needs to be more aggressive.
It’s also important to understand this doesn’t mean that we want this same timing in a regular snatch-it’s an exaggeration to achieve a specific training objective.
Bottom line: Don’t think of the exercise as simply not moving your feet-think of it as continuing to push your feet through the floor so hard that they’re unable to move.
Lu video by All Things Gym
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Bro you just keep giving me answers to problems I didn't know I had
😂
The high pull, then remembering you're supposed to snatch it at the last second is a great cue.
"think of it as continuing to push your feet so hard that they are unable to move"....a great visualization of the concept...thank you for all your great content!
all my best snatches are snatch high pulls with a last minute recollection to get under the bar!
“Some of you goofballs”
I too enjoy the information > harhar/insult > information delivery route. Keeps things spicy.
Thanks for the regular drops, Greg.
That's why I like Greg's monotone voice in these instructional voice overs. It makes the occasional banter and sarcasm much better. "If you find that you're pressing horizontally through your brain stem..." lmfao
"... still pushing through the floor as we begin pulling with the arms" makes it really easy to understand, thanks!
Can we please get a compilation of you doing all the moves wrong?
No. It's the hardest thing I do in my life.
Yes! Thank you
yes, have been warming up with no feet snatch lately and the result is now I fully extend after the second pull and absolutely no jumping foward in heavier snatches, best accessory ever
Great explanation
No-jump snatches before a training session basically fix all my more obvious technique flaws that creep their way into my snatch, love this exercise
Thanks pal
Dude, that just blew my mind. It makes so much sense with the slo-mo comparison of Lu... :)
Than k you
yeah!!! I definitely get everything from by hip extension.
I took me a long time to figure out my starting position with my long femurs needed extreme toes out heals under my hips or shoulders to be able to let the bar move in a straight path. Good stuff!
Realmente me encantan estos videos
No feet snatches helped me understand the movement alot. You can start with SOTS
Great explanation on the rationale behind the "no foot" snatch, Greg (lol...goofballs). What cues do you tell yourself to reinforce this movement pattern if you're training alone?
The high-pull thing I talked about near the end.
You have tons of great content on leg drive, leg power and strenght and rehab but my biggiest issue is in upper body. Are You planning to post anything about elbow pain form jerks/ trouble locking out the snatch and stuff. Or have you done that already but you jest have to much content 😂
Pressout cause/correction video is on the list to do.
For now you can see this - www.catalystathletics.com/article/2156/Ask-Greg-What-Causes-Pressouts-and-How-to-Fix-Them/
Thank you for the continued excellent content. I am currently focussing on applying your previous video definition of understanding and differentiating between leg drive and leg extension in my training and have seen improvements in my lifts.
However, I have a persistent issue with slowing down or at least failing to accelerate past the knee as my cleans get heavier. It has improved (I was almost ‘hitching’ for a while) but I can still feel it happen at higher percentages. Which exercises or drills would you particularly recommend please?
Best wishes to you and yours.
is the weight balanced through your heels before/after you get to you knees with the clean? maybe some pause movements if you aren't balanced (i think no balance = hitching?)
@@adamj8488 - thank you for the reply and suggestion. I was concerned that pauses might exacerbate the problem, as hitching is in effect an unwanted pause in what should be a smooth and continuous motion.
Nothing personal to adam, but you should NOT be balanced on your heels in the pull - whole foot pressure the whole time until heels lift at the top. I'd suggest slow-pull cleans (video/explanation linked below) and a clean pull + clean complex. Focus on pushing against the floor continuously - no different from accelerating in a car. If you're going 40mph and you want to go 60, you don't lift your foot off the gas and then stomp on it again, right? You're pushing at a constant rate at 40, and then you simply push harder to accelerate.
Slow-pull clean (will help you feel making the transition from first to second pull without slowing down/hitching) - www.catalystathletics.com/exercise/366/Slow-Pull-Clean/
@@CatalystAthletics oh yeah my bad, I meant balanced through full foot.
@@olyrhys8724 also about this, the reason you're hitching isn't because you're thinking about pausing. It's because you're off midfoot balance so need to make a hitch to accommodate
I 'd like to know,how much are your supposed to back squat referred to your squat or clean &jerk results?
www.catalystathletics.com/article/1786/The-Relation-of-Snatch-Clean-Jerk-and-Squat-Weights/
Should I start with my legs wider apart to compensate for the lack of lateral movement given the “no foot”?
Yes it's conventional to do the exercise in your receiving stance
Hey Greg, awesome work as always! I’ve heard in passing (can’t remember from where) that this exercise should be done with no hook grip. Is this true/important? Or really not a big deal or something to lose sleep over?
I don't see a point in that if your goal is improving leg drive - it in fact is more likely to encourage a short/slow extension due to less grip security.
@@CatalystAthletics thanks. Congratulations on world champs this year. Went fantastic
Master Greg, any preference/difference here as far as using hook vs. no hook? Please and thank you!
Hook. I'm not a fan of the "no foot/no hook" thing... the goal is to get the bar moving hard and high, so removing hook just means potentially less secure connection and consequently body won't accelerate as much. You can train better grip in other ways if needed.
@@CatalystAthletics Thank you Greg, you are the man!
The leg drive is also applied to muscle squat snatches correct?
Leg drive is applied to any lift in which you're extending the body this way - if you mean this delayed timing and exaggerated elevation, yes - this is essentially the same thing as a muscle squat snatch.
Lu Xiao Jun, Tian Tao and a few others barely moved their snatch. Do you think this is more of a body proportion thing or more training method?
Barely moved what? The bar? Their feet?
@@CatalystAthletics sorry. I didnt realize the typo. I was trying to say they barely moved their feet transitioning from 2nd pull to under the bar.
Most athletes who don't slap their feet tend to go from narrow to wide when it comes to their stance shift in the lift, but the Chinese barely moves it
@@tre-moon-dous6122 There are equally successful lifters on all points along the spectrum from sliding to lifting--it depends on what works best for each individual athlete. See these -
th-cam.com/video/PQkkYo83AhE/w-d-xo.html
th-cam.com/video/lzhh5irGK0E/w-d-xo.html
What is the outro song?
just stock music... no idea
I'm pretty sure Greg can no foot no hook no contact snatch 90kgs just by the look of this video...looks like he's lifting air or his legs are just full of horsepower.
How to fix hand in snatch
No idea what this means.