Optimal Technique Snatch Clean and Jerk
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Transcript of Optimal Technique Snatch Clean and Jerk
Coachingoptimaltechniqueinthesnatchandthecleanandjerk 1
©2007RobertTakano Takanoathletics.com
Author’sIntroductoryNotes:ThisarticlewasoriginallypublishedintheNSCAJournalin1987.Itwasrepublishedinthe15thanniversary“GreatestHits”edition(Thankyou),butwithoutthephotos.Thisupdated2008versionincludestheoriginalphotosandsomeupdatedmaterials.
ThemodelforthesephotoswasScottyCleve,oneofmyformerbiologystudentsandthethirdplace finisher at theNational Junior Olympics in 1988. His early athletic backgroundwas infigureskating,butheenjoyedsuccessasafootballplayerandshotputterinhighschool.Ichosehimbecausehewasanexcellent technician,andtechnicalpositionswereeasier toseeonhisgracileframe.
The curly‐haired guy with the moustache in the background is Ahmed El‐Abdeny, the 1984AfricanGamesChampionandacompetitor in the1984Olympics. Hewasa75kg. lifterwhosnatched135andcleaned&jerked175.HecametoL.A.forthegames,marriedalocalwoman,andneverwentbacktoEgypt.Hetrainedwithusforseveralyears.
Thanksverymuch to JeanHollowaywhoedited theoriginalmanuscriptand threwoutallmyextracommas.
Coachingoptimaltechniqueinthesnatchandthecleanandjerk
Part1
ByBobTakano,CSCS
Althoughsome formof“weightlifting”hasbeencontested ineach renewalof themodernOlympiad, itwasnotuntil1920thatthecompetitiveprogramwasstandardizedbythe InternationalWeightliftingFederation
(IWF), thegoverningbodyof the sport. That firstprogramconsistedof a triathlon consistingof the two‐handspress, the two‐hands snatchand the two‐handscleanand jerk. Twoof theseeventswereprimarilydependent
upon the athlete’s ability to generate power while the one pure strength event, the press, was secondarilydependentuponanexplosive,efficientcleaning technique. With theexceptionof the1928 (whentheprogram
was expanded to include the one‐hand snatch and the opposite one‐hand clean and jerk), the competitiveprogramremainedunchangeduntilthe1972MunichIWFcongresswhenthepresswasvotedoutofcompetition.
Thus January 1, 1973 marked the entrance of the modern into the modern biathlonic era—one in which thedevelopmentofpowerwasofparamountimportance.
The point to be reinforced here is that weightlifting is a sport in which success is overwhelminglydependentupontheabilitiesofitsparticipantstogenerateprodigiousamountofpower.Thesporthasnearly90
yearsof traditionandbackground in thedevelopmentofexplosivestrength. Anyathleteorcoach interested indevelopingoptimalpowermust lookto themethodsof theweightlifters for themosteffectivestrategies in thetrainingofexplosiveathleticism.Theweightliftingcommunityhasdonethemajorityofthegroundworkforpower
training,andreinventingthewheelwouldonlyleadtoawasteofvaluableeffortandenergy.
RationaleforDevelopingOptimalTechniqueWhileithasnotbeenuncommonformanycoachesinsportsoutsideofweightliftingtoincorporatethe
powercleanintheirtrainingregimensinrecentyears,thefactremainsthatlessthanoptimaltechniqueoftenhas
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beenutilizedandcoached. Severalunfortunateconsequenceswill result from theutilizationofpoor techniqueandshouldbeidentifiedforthoseinterestedinthemosteffectivemeansofdevelopingathleticability.
1. Incorrect technique creates greater possibilities for injuries. Optimal technique utilizes theathlete’sparticularleveragesinthemostadvantageouspatterns. Incorrecttechniqueswillresult in
positionsthatexertexcessivestrainsandimbalancesoncertainmusclesandconnectivestructures.2. Incorrecttechniqueproduceslessthanoptimalpower. Withtrainingtimebeingatapremiumfor
mostathletes,thequalityoftrainingmustbetakenintoseriousconsideration.Hypothetically,giventwoathletesof identicalabilities trainingwith identicalweightson the same trainingprogram, the
athletewiththemostnearlycorrecttechniquewillhavegeneratedthemostpowerwiththeprimarymuscles. This could result in the lifting of less weight which will inhibit the development of
supportivetorsomusculature.3. Incorrecttechniquecarriesovertootherathleticactivities.Mostcoachesshouldunderstandthatit
iseasiertoconvertaskilledrunningandjumpingathleteintosay,avolleyballplayer,thanconvertingonewhoisnotacquaintedwiththerudimentsofgoodrunningandjumpingtechnique. Anathlete
whoperformsthetraining lifts inaplantigrademanner(walkingonthesolewiththeheeltouchingthe ground) is reinforcing the utilization of motor patterns in the postural musculature for that
particularstance.Thiscarryoverisdetrimentaltothedevelopmentofposturalneuromotorpatternsfordigitigrade(walkingonthedigitswiththeheelraised)activities.
GeneralConsiderationsforAllTechniqueTraining
Thefollowingconsiderationsshouldapplytoalltraining,bothforpurposesoflearningcorrecttechniqueandtopreventunnecessaryinjury.
Theinformationcontainedinthisarticleshouldfirstbereadandassimilatedbyacoachwhoshouldthenconveythisinformationtotheathlete(s).Thecoachshouldbecapableofpresentinginstructionsinamannerthat
is notoverly technical. Through theuseofdescriptions, pantomime,photos, videotapesor anyother availablemeans,thecoachistheprimaryvectorthroughwhichthelearningoftechniquemusttakeplace.
Fig.1AvarietyofweightliftingshoesfromNike,adidasandtheSovietUnion. Notethehigh‐topswhich
werediscontinuedintheearly1980’s.
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Shoes(Figure1). Specializedweightliftingshoesareasnecessaryascorrectfootwearinanyspecializedathletic activity. They provide stability in the coronal (frontal) plane, incline the foot at the proper angle for
optimalacceleration,allowforoptimalbalancewithweightsoverheadanddoagreatdealtowardalleviatingkneeinjuries.Goodliftingshoesshouldnotinhibitankleflexionastheanklesarerequiredtomovethroughacomplete
rangeofmovementduringtheexecutionofbothlifts.Wrapsandbelts.Theuseofwraps(especiallykneewraps)hasbecomepopularwithmanytraineesinthe
belief that theyaddadditional supportandthus increase thepoundages thatcanbe lifted. In thecaseofkneewraps,manyathletes are fondofusing long, elasticizedwraps that arewound several times tightly around the
joint. These actually restrict mobility, retard development of the connective structures and eventually form afulcrum at the back of the knee that places unnecessary stress on the tendons and ligaments. The ideal
weightliftingkneewrapshouldconsistonlyofathinelasticized“kneecap”thatallowsformaximummobilityandservesonly to keep the jointwarm. Wristwrapsareoptional, but if theyareused they shouldnot inanyway
inhibitmobilityofthewrist.Abeltisalsoanoptionalitem,andshouldbeusedonlyforthepurposeofmaintaininghigh intrathoracicpressures. Inactualityanathletecanmaximize trainingresultsby foregoing theuseofabelt
and providing isometric work for the thoracic musculature. If a belt is utilized, it should be cut to allowmaneuverabilityduringthejerk,meaningthatitshouldonlybeofmaximumlegalwidth(fourandahalfinchesor
twelvecentimetersatthebackandcuttoanarrowerwidthatthefrontwiththetaperfittingcomfortablyinferiortotheribcage.
Hook grip (Figure 2). The hook grip is themost effectiveway ofmaximizing grip strength during thepulling phases of the snatch and clean. It can, however, inhibit rapid armmovement and should be released
duringtheunsupportedphasesofthesnatchandclean.
Fig.2Theindexandmiddlefingersarewrappedaroundthethumbtoinsureamoresecuregrip.Alengthy
thumbnailcanheightentheeffect.
Archedback (Figure3). In all phasesofOlympic liftinganarched (concave) lumbarposture shouldbeemployed.Thiscanbetaughtbyhavingthetraineeprotrudeboththechestandabdomen.Thisposturemustbe
learnedearlyintraining,andconstantlyemphasizeduntiltechniquehasbeenwellestablished.Therigidtorsowillaid ineffectively transmitting force fromthe legsandhips to thebar,aswellaspreventingcollapseand lossof
balanceduringthecatchphasesofthesnatch,andcleanandjerk.
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Fig.3ThisS‐shapedalignmentofthevertebraeisoptimalforperformingtheOlympiclifts.
Blocks(Figure4). Whilenotentirelynecessaryfortheteachingoftechnique,theygreatlyfacilitatethe
learningofthesecondpullandtoppullphases.Theyshouldbeofadjustableheight.
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Fig4Blocksshouldbeadjustable,durableandmaneuverable.
Platform.Aplatformmadeofwoodishighlydesirablesinceitprovidestheoptimalsurfaceuponwhich
to perform the lifts. Rugs and recently developed artificial rubberized surfaces are often too gummy as footmovement during the lifts should be of a skimming nature. Unexpected traction can result in awkward squat
positions that can lead to injuries. IN addition these surfaces canprovide instability during the liftingof heavyweights. Concrete or similar hard surfaces do not provide enough cushioning, andwill eventually lead to joint
traumaafterprolongedusage.Focal point. The snatch and clean and jerk are all performedmost effectively if the head is stabilized
muchofeachlift.Thisisbesteffectedbytrainingtheeyesonafixedpointslightlyabovestandingeyelevelduringcertainphasesofeachlift.
Closedeyes. Early in thedevelopmentof technique,kinesthesiacanbe improvedbyhavingheathleteperform some of themovementswith the eyes closed. This forces the athlete to develop a “feel” thatmight
previouslyhavebeenlacking.Lowreps.Neuralfatigueisacriticalfactorinthelearningoftechnique.Thecorrectmovementscannot
beperformedunless thenervous system is relatively fresh. Setsofmore than three repetitionswilldo little todeveloptechnique.Inaddition,technicaltrainingshouldbeperformedatthebeginningoftheworkoutwhenthe
athleteisfresh.Trainingweights.Theweighttobeusedshouldbedeterminedempiricallybyasupervisingcoach.Many
athletesareanxioustouseheavyweightsandneedtobeinhibitedfromusingweightsthatcausetechnicalflaws.The actual weights may vary from day to day depending upon the physical condition of the athlete, and
adjustments shouldbemade. On theotherhand, athletes shouldnot trainwithexcessively lightweightsoncetechniquehasbeguntostabilizesincethiswillinhibitthedevelopmentofbalanceandsupportivemusculaturethat
canonlybeachievedwithheavierweights.One‐on‐onecoaching.Itisalmostimpossibletocoachtheliftswithalargegroup,andthemosteffective
means is to work one‐on‐one. In the long run, this will be themost effective use of time since proper initialinstructionwill lateralleviatethecostlytimeexpenditure incorrectinggrosstechnicalerrorsandwillreducethe
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possibilityof injury. This isprimarilydue to the individual idiosyncraciesof eachathlete. Within certain,oftennarrow,limits,eachindividual’stechniquemustbecustomized.
EQUIPMENT
ThefollowingitemsshouldbeconsideredbasicnecessitiesfortheteachingoftheOlympiclifts.1. ArevolvingOlympicbarofstandarddimensions(7feet/220cmformen,or6feet,7inches/201cm
forwomen).2. Platesofstandardheight(17.71inchesor45cmindiameter).Rubberbumpersarepreferablesince
theywilllastlonger,ridethebarbetterandincreasethelifespanofthebar,theplatformandquitepossiblythefloorbeneath.
3. Aplatform(preferablymadeofwood),willoffersurefootingwithout“gumminess”,eliminatesomestressinjuries,andincreasethelifespanoftheplates.8feet(2.44m)x8feetisanadequatesizefor
atrainingplatform.4. Adjustablesquatrackswillallowforexercisesthatarespecializedforthejerk.
Thefollowingitemsmaybeconsideredoptional,butwillgreatlyfacilitatetheteachingoftechnique.1. Adjustablepullingblocks(whichmayinactualitybeseveralboxesofvaryingheights)enablethebar
tobeplacedatoptimalheightsforlearningthelifts.2. Straps that attach the wrists to the bar will allow the trainee to perform assistance pulling
movementswhenthegriphasbeenfatigued.
THEJUMP(POWER)POSITIONJumping is a fundamental activity. With the advent of bipedalism as a primary means of human
locomotion, thedevelopmentof jumping ability hasbeenan invaluable survival tool. Running, andparticularlysprinting,isaseriesofalternatingone‐leggedjumps.Throwingistheresidueofmomentumdevelopedbyjumping
ability. There are few ground based athletic activities that are not crucially dependent upon an individual’sjumpingability.
Weightlifting is no exception. In state‐sponsored weightlifting programs where promising you areidentified, vertical jumping ability is universally considered to be one of themost critical criteria for predicting
future success. Modern training programs all emphasize the development of vertical and horizontal jumpingabilityasamajorpartoftheearlyregimen.Asaresult,weightliftersareprodigiousjumpers.TheWorldChampion
BulgarianNationalTeamhasaqualifyingtestthatrequirestheirathletestojumpupontoanadjustableplatformsetatnippleheightfromastandingstart.TwoofthemembersofourU.S.1984Olympicteam,GuyCarltonand
AlbertHood,werecapableofleapingupontoabenchthatwasevenwiththeirclavicles.Theobviousconclusionisthatsnatchesandcleansandjerksandverticaljumpingareavariationonacommontheme:theexplosivepower
isgeneratedwhichmoveseitheranimplementorthebodywithgreatspeed.Liftingweights,aswellasallrunningandjumpingmovements,isvitallydependentupontheabilityofthe
athletetoassumeaposturethatsituatesthebodyoverthemetatarsals,or theballsof the feet (Figure5). Forexample, it is not uncommon to seemanyuntrained, adolescent sprinters runningwith the headback and the
trunknearlyupright.Onlywhentheycanbetrainedtokeeptheheadlevelandthetrunkinclinedslightlyforwardcanbetheirsprinttimesbeminimized. Accomplishedbasketballreboundersoftenforcetheiropponentsoutof
the play by subtly forcing them back off their optimal jumping posture and effectively inhibiting their jumpingability.
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Fig.5Thisisthepositionfromwhichalljumpingandoverheadliftingmovementsmustbegin.Thisshould
beafamiliarpositiontomanycoaches.
Weightlifters are athleteswho are strong enough to take a heavyweight off the floor into an optimaljumporpowerposition,whilekeepingthearmsandtorsorigid.Whenthistakesplace,thebarwillgenerallybe
situateddirectlyabovethemetatarsals,andataheightthatbringsthebarintocontactwiththeuppertwothirdsof the front thigh (depending on grip‐width, and limb‐length to torso‐length ratio), and the athlete will be
preparedtogenerateanexplosivesnatchorcleanpull. Inthe jerk,the lifter issimply jumpingupwardwiththeweightcomingofftheshoulders.Inshort,weightliftingisajumpingactivity.
THESNATCH—THEBOTTOMPOSITION
Thesnatchisbesttaughtwhenacertainrationalorderisemployed.Thisinvolvesfirstteachingthelowsquatpositionasthiswilldictatehandandfootplacement. Thesequenceprogressestothelearningofthepull
fromthepowerposition,thepullfromthefloorandthenthelearningofthetotalmovement.This section begins with a discussion of bottom position since this will determine grip width for the
performanceof the snatch. Inessence, thebottomposition requires the lifter tobeable to sit ina flat‐footedsquatwiththebarbalancedatarm’slengthoverhead.Thewidthsofthestanceandthegripmustbeempirically
determined based on the individual’s flexibilities and limb lengths. The feetmay be pointed straight ahead orslightly outward, again depending upon the individual’s flexibilities. A flat‐footed stance in catching the bar is
absolutelyvitalandnecessitatestheuseofappropriatefootwear. Thereisapossibilitythatanathletemightbe
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incapableofassumingthebottomposition,inspiteofalloftheprescribedstretching.Insuchasituationitmustberealizedthattheindividualissimplynotsuitedforhesport.
Stretching of the ankle, knee, hip and shoulder joints should precede the performance of any bottompositiontraining.
Adescriptionofthebottompositioncanbebrokendownasfollows:(Figure6).1. The lifter is sitting comfortably in a squatpositionwith the feet flat on the floor. Thebent knees
shouldbeprotrudingwellaheadoftheankles.2. Thetrunkshouldbeuprightorslightlyinclinedforwardwiththeheaderect.
3. Thearmsshouldbe lockedoverheadwithaneffortbeingmadetoturntheelbowsmedicallyandagrip‐width considerablywider than shoulderwidth. In larger athletes a collar to collar grip is not
uncommon.Thebarshouldbeslightlybehindorevenwithalineextendingdirectlyupfromtheears.
Fig.6TheBottomPosition
Exercisestolearntheposition
1. Overheadsquat.2. Snatch‐grippressbehindneckinasquatposition.
3. Snatchbalance.Thelifterstandserectwiththebaracrosstheshouldersbehindtheneckandkneesunlocked.Thesnatchwidthgripisthentaken.Thelifterthendropsrapidlyintothebottomposition
whilesimultaneouslyextendingandlockingthearms.
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THESNATCH—THEPULLEachsequenceshouldbemasteredbeforeproceedingontothenext.
Apparatus:Thebarbellshouldbeplacedonblocks(Figure7)sothattheathletecantakethesnatchgripwidthdeterminedintheprevioussection,andassumethepowerposition.(Note:inlieuofblocks,theathletecan
workfromthehangpositiondippingthebartothepowerposition. This isnotaseffectiveasemployingblocks,butwillsufficeifthecoachingisexperiencedatthismode.).
Figure7.Theplacementofthebarbellontheblock.
Stanceandposture: Thewidthofthestanceanddirectionofthefeetmustbedeterminedempirically,butshouldcloselyapproximatethepositionfromwhichvertical jumpingismosteasilyperformed.Theathlete’s
balanceshouldbeontheballsofthefeetwiththemetatarsalssituateddirectlyunderthebar.Thebackshouldbemoderately arched and the shoulders should be ahead of the bar with the latissimus dorsi tensed. The armsshouldbemedially rotated (toward thecenter)bycontracting thepectoralismajor. Thiswillhave theeffectof
forcingtheelbowstopointoutwardstowardtheendsofthebarbell.Theheadandneckshouldbeerectwiththeeyesfixedonafocalpointslightlyhigherthanstandingeyelevel.
The action—jump and shrug (Figure 8): From the aforementioned posture, the athlete should simplyattempttospringupwardextendingupontheballsofthefeetandbringingthehipsforwardandupwardwhile
simultaneouslyextendingtheknees.Asthetorsoreachesaverticalposture,theshouldersshouldshrugviolentlyupwardswhilethearmsremainforciblystraight.
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Figure8.Jumpandshrug
Coachingsuggestions:Emphasizethattheactionisinitiatedbyarapidextensionofthekneesandhips.Anemphasisshouldbeplacedonmaintainingfootcontactwiththefloorthroughoutthemovement,andtohold
the final position up on the toes. Constantly encourage the athlete to keep the back arched since the forcesgeneratedbythelegscannotbetransferredtothebarthroughalimptorso.Emphasizebringingthehipsupward
andforwarduntiltheyaredirectlyoverthetoes.The action—adding arms (Figure 9): Once the shrug off blocks has beenmastered the athlete is now
readytoincorporatethearmsintothepull.Thesequenceofactionsshouldbeleg‐hipextension,shrugandarmpull. To theuntrainedeye, thesemayat first appear tobe simultaneousbut they are in fact sequential in the
previously statedorder. Thecriticalpoint tobeemphasized to theathlete in thearmpull is toconcentrateonelevatingtheelbowshightothesideinsteadofelevatingthebar. Inallmovements, it isessentialtoemphasize
themovementofbodyparts,ratherthanthemovingofthebar.Thismovementshouldbecompletedbyattemptingtoremainuponthetoeswiththeelbowsraisedand
pointingupwards.
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Figure9.Addingarmstothejumpandshrug.
Coachingsuggestions:Encouragetheathletetoattempttocurlthewristsintowardthecoronal(frontal)planeof thebody. Thismaynotbepossiblegiven theweight thatwill eventuallybe lifted,but itwillhave the
effect of forcing the elbows out to the side, whichwill insure a linear pathway close to the body for the bar.Throughoutthemovementencouragetheliftertofeelthepressureonlyontheballsofthefeet.Uprightrowing
withsnatchgripemphasizingtheactionoftheelbowsisanexercisewhichwillaidtolearningthispattern.
THESNATCH—THETURNOVERThepull havingbeenmastered, theathletemustnowconcentrateon the turnoverphase inwhich the
armscomeunderthebarandsupporteditoverhead.Thisisbestaccomplishedusinganexercisecalledthemusclesnatch.
Themusclesnatch(Figures7,9,10):Asbefore,themovementshouldbestartedwiththebaronblocksatpowerpositionheight.Thekeyphasehereistheactivityofthearmsafterthepullhasbeencompleted.Again,
theemphasisshouldbeplacedontheactionofthearmsandnotonforciblymovingthebarbell.Once the pull has been performedwith a very light weight, the lifter will quickly settle back to a flat
footedstancewithlockedknees.Theelbowsshouldbeswungforwardfromthelateralraisedpositiontoaplanein front of the bar simultaneouslywith the planting of the feet and locking of the knees. This armmovementshould be performed in a fast and snappymanner. The arms should then immediately begin to press the bar
overheadinanearlyverticalpathway.Theheadandtorsoshouldnotleanforward.
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Duringthecourseoftheturnover, theelbowshavemovedfromaposition lateral tothehead, forwardandmedially,andthenupward,backwardandlaterally.Allofthisshouldbeperformedassmoothlypossible.
Figure10.TheTurnover
Coachingsuggestions: Emphasizethefastandsnappymovementofthearms. Thisparticularturnover
action isdesigned tokeep thebarmoving ina linearpathway,andwillultimatelybeused to force the lifter towedgethebodyundertheweight inthesquatsnatch. Encouragetheathletetorotatetheelbowsforwardand
pressup.Don’tforgettoemphasizemaintenanceofthefocalpoint.Thesnatchgrippressinfrontoftheneckisagoodexercisetolearnthemovement.Incorporatingthearmsintothesnatchmovementwillenabletheathleteto
remainawareofthepositionofthebarandhowtoreacttoitsdynamicsduringthecatchandamortizationphase.
THESNATCH—THECATCHTheprimaryexercisetoteachthecatchingoftheweightoverheadisthepowersnatchfromblocks.The
greatestdifficultyhere lies intheabilityofthe legstostopthedownwarddropofthebodysimultaneouslywiththe lockoutof thebaroverhead. Thismovementwill differ from themuscle snatch in threeways: theweights
used will be heavier, the arm lockout will be much faster, and the legs and hips will bend as the liftersimultaneouslylowersthebodyunderthebarasitislockedout.
Thestartingpositionwillbethesameasinallpreviousexercises.
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The power snatch from blocks (Figures, 7, 9 11): The bar is pulled rapidly as before, and the actionremains identical to that of themuscle snatch. The primary difference here is the action of the legs. At the
completionofthelegextensioninthepullandsimultaneouswiththeactionofthearms,thefeetwillbeplantedandthekneesandhipsunlockedtoallowthebodyto lower itselfunderthebar. Thelegsandhipsshouldthen
instantaneouslytightenandstopinapositionresemblingaonequartertoonehalfsquat.Thispositionshouldbeheldforacoupleofsecondsinordertoreinforcebalance.Theentiremovementshouldbefastandsnappy.
Coaching suggestions:Emphasize speed. Reviewing themaintenanceof thearchedbackand the focalpointmaybeinorder.Emphasisshouldbeplacedonkeepingthebalanceontheballsofthefeetduringthepull
phase.A set consisting of a shrug, a high pull and power snatch will help to reinforce the necessary motor
patterns.
Figure11.Powersnatchfromblocks.
THESNATCH—THECATCHANDMORE
Thesquatsnatch is learnedwhenthetraineecannegotiateapowersnatchandthendropwithcontrolintoanoverheadsquatposition.Oncethepowersnatchismastered,theathletecanthenproceedtogointoan
overheadsquatwithoutstandingerectbetweenthetwomovements.Thedescentintotheoverheadsquatshouldbecontrolledbythehipsandlegs,andcrashingshouldbeavoidedsincethiscanleadtoinjuryandlossofcontrol.Emphasisshouldbeplacedonbeingawareofthepositionofthebarthroughouttheentiremovement.Itisusual
for the stance of the overhead squat to differ from the stance for the pull. To accommodate this the athlete
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should move both feet at the completion of the pull and prior to or simultaneous with the catch. This willgenerally be a lateralmove, and in no case should it be intentionally forward or backward, at least during the
learningphases. Theactualmovementof the feet shouldbea skimmingone, andnot ahop since thebody isnonsupportivewhenthefeetarenotincontactwiththefloor.
Aftermanyrepetitionsofpowersnatch‐overheadsquatcombinations,amotorpatternwilldevelopthatisconducivetolearningthesquatsnatchoffblocks,andtheathletewilldevelopasenseofsecurityinthesquat
position.
THESNATCH—THESQUATSNATCHOFFBLOCKS(Figures7,9,12)The learningof the squat snatch (In this case the term squat snatch beingemployed todifferentiate it
fromthepowersnatch.Inreality,itshouldproperlybecalledthesnatch.)isanalmost“allornothing”proposition.Thepower snatch/overhead squat combination ismerelya jumpingoffpoint. From thispoint,heavierweights
mustbeemployeduntiltheathletecannolongercatchtheweightataheightsignificantlyabovethefullbottomposition. Much fear and trepidationmay precede themastery of the squat snatch, but once themovement is
performed correctly this fear seems to vanish almost simultaneously. Only a great many repetitions ofconcentratedtechnicaltrainingcanleadtothedevelopmentofasoundsnatchingtechnique.Repetitionsshould
bekepttodoublesandtriplesandconstantoversightbythecoachisnecessarytopreventflawsfromdeveloping.Again it is helpful to perform a shrug, a high pull and then a squat snatch to reinforce correct pulling
technique. Shadow liftingorperformingthemovementwithanemptybarhassomevalueas faraskinestheticdevelopment isconcerned. Thecoachshouldconstantlyre‐emphasizetheimportanceoffocalpointandarched
back. The arched back is especially important during the catch in the bottom position in order to prevent acollapseinposture,andsubsequentlossofthelift,oraninjury.
When the squat snatch is performed correctly, the athlete will feel the body being pushed into thebottom position through the actions of the arms as they lock out. During this phase (called the amortization
phase), the torso should be tightened in preparation for supporting the weight. Once the bottom position isreached, the entire body should tightened in preparation for the recovery. Frequently, itmay be necessary to
balance for amoment in the bottomposition, but remaining there for an unnecessary period of timewill onlyfatiguetheathleteandmakerecoverytoanuprightstancemoredifficult.
Coachingsuggestion:Thesquatsnatchisnotavariationofthepowersnatch,norvice‐versa.Theyare,infact,twodifferent,thoughsimilarmovements.Thisshouldbeemphasizedtotheathlete.Thereisnosubstitute
forlearningthesquatsnatchproperly.
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Figure12.Fullbottompositionofsquatsnatchoffblocks.
THESNATCH—PULLINGOFFTHEFLOORDividingthefirstpullintotwophases:Forthepurposeoflearningthepulloffthefloor,experienceshow
thatitshouldbelearnedintwophases—thefirstfromthefloortothekneesandthesecondfromthekneestothepowerpositionashasbeendescribedinaprevioussection.Thefirstphaseofthefirstpullbeginswiththelearning
ofthegetsetposition.Addressingthebar:Theathleteshouldlearntoproperlyaddressthebar,thatismakesurethatitisinthe
properpositionontheplatformforthelifttocommence.Oncetheathletetakesagripthereshouldbenorollingofthebar,asthisaddsanothervariationtothetechniquethatisbothdistractingandunproductive.Mostlifters
will roll thebaruntil it is perpendicular to themedianaxis and then standover thebar andgather themselvesbeforesquattingdowntotakethegrip.
Thegetsetposition(Figure13):Withthebarbellonthefloorinfrontofthelifter,thefeetshouldplaced
at the previously empirically determinedoptimalwidth and the angle in such amanner that the bar is directlyabovethemetatarsals.Thetorsoshouldnotbeinclinedforwardfromthehipjointwiththebackarchedinsucha
mannerthatthechestandabdomenareprotrudedforward. Thekneesshouldbesimultaneouslybentuntilthebarisincontactwiththeshins.Whilekeepingthebackarched,theliftershouldinclinethetorsotoapointwhere
theshouldersareaheadofthebarandthepreviouslydeterminedsnatchwidthgripwithahook.Thelegsshouldbe in a quarter to third squat. The headmay either be at an angle to view the focal point at slightly‐above‐
standingeye‐heightorheldatananglethatallowsthenecktoformastraightalignmentwiththeupperspine.The
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balanceoftheliftershouldnowbeontheballsofthefeet,althoughtheheelsaremaintainedincontactwiththeplatform.Thisistheoptimalgetsetposition.
Figure13.The“getset”positionforpullingoffthefloor.
The firstphase (Figures13and14):As thebar travels from the floor tokneeheighteveryeffortmustmadetoinsurethatthecorrectangleofthetorsoinrelationshiptotheplatformismaintained. Thatisthehipsand shoulders should travel upward at the same speed. The best way to conceptualize this is to think of the
barbellasastationaryimplementandtheplatformasmovable.Theoptimalmovement,therefore,istopushthefloordownbyextendingthelegsonly.Thiswillcausethebarbelltobegintoswingforwardtoapositiondirectly
under the shoulders. Every effortmust bemade to avoid this since the success of thepull is dependent uponkeepingtheshouldersaheadoforabovethebarbellduringthefirstphaseandsecondphase.
Thisisaccomplishedbystabilizingthearmswiththelatissimusdorsi.This,however,maytendtopulltheelbowsbackward.Thiscanbepreventedbymedialrotationofthearmsbythepectoralismajor.
Duringtheliftingofthebarfromthefloortotheknee,thebalancewillmovefromtheballsofthefeetbackwardandslightlylaterallytothemiddleoftheanterior‐posterioraxisofthefoot,butneverasfarbackasthe
heels.Learningthis firstphase isvital,andmanysetsoftwotothreerepsmustbeperformedtodevelopthis
pattern.Atnotimemusttheshouldersbeallowedtomovebehindthebarduringthisphase.Whileexpertsadvocatethearmsbeingratherlooseandrope‐likeduringthisphase,theymust,infact,be
heldrigidlystraight. Thismightbestbeconceptualizedbyconsideringthebartobeagymnasticshorizontalbarwhiletheathleteholdsaplanche.Inthismanner,theathleteisusingthetokeeptheshouldersinfrontofthebar.
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Figure14.Phaseone—pullfromfloortoknees.
Thesecondphase:Inthesecondphaseofthepulloffthefloor,theathleteisconcernedwith“cockingthetrigger,”sotospeak.Thebarwillbemovedfromthekneestothepowerposition,whichcanbeanywherefrom
midthightocrotchheightdependingupontherelativelimb‐lengthsandbodyweight.Themostimportantfeatureisthatthekneeswillactuallyrebendastheymoveforwardunderthebar,andthepointofbalancewillshitfrom
mid‐foottotheballofthefootwhiletakingamoremedialpathwayduringthereturn(asopposedtothepathwaytakenduringthefirstphase)
Philosophicalapproach:Whileactuallyimpossible,thetheoreticalidealistomovethebarinapathwaythat is basically a vertically straight line (as viewed from the side). Any excessivemovement of the bar in the
sagittal plane is discouraged. Since the athlete has the best leverage in barmovements that are vertical. Toaccomplishthis,theaimistomovethebodyintothemostbiomechanicallyeffectivepositionsasthebarcontinues
initsupwardpath.
Continuingoninthesecondphaseofthepulloffthefloor(Figure15)Once the bar has been pulled above the knees, with the shoulders still in front of the bar, the lifter
extendsthehipsforcingthemtobrieflymakecontactwiththebar,forcingthekneesforwardunderthebarwhilestrikingthebarwiththetopsofthethighsand/orthehips.Duringthisphasethebarisrisinginnearlyastraightline,andthehipsarebeingbroughtclosertotheverticalpathwayTheshouldersmuststillbekeptinfrontofthe
barthroughcontractionofthelatissimus.Whenthebarhasreachedthepowerposition,thebalanceshouldnowbeontheballsofthefeet,readytojumpwiththeheelsstillincontactwiththeplatform.Ifthelifterstartedthe
movementwiththeheadasanextensionofthespinktheheadshouldnowbeinapositiontoallowviewingofthefocalpoint.
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Figure15.Continuationofphasetwo—pullingthebarfromthemid‐thighorhips.
Acommonproblem Themostcommonproblemassociatedwithpullingofftheflooristhetendencyoftheliftersto“shoot”
thehipsattheverybeginningofthelift.Whatwillpreventthisisaverycontrolledeccentriccontractionofthehipflexors. Hips commonly rise prematurely due to an isometric contraction of the hip flexors coupled with anattempttoplacethe legs ina favorable leveragepositionprior toactuallymovingtheweightoff the floor. The
correctmotorpatternmustconstantlybecoachedandreinforced.Thisisonebadhabitthatmustnotbeallowedtodevelop.
Alearningpattern
The liftmightbestbe learnedbyperforming setsof four repetitions ina combinationof fourdifferentexercises.Inthefirstrepetition,theweightisliftedonlytokneeheightandheldforatwo‐secondpause.Inthe
secondrepetition,theweightisliftedfromthefloortopowerposition.Inthethirdrepetitiontheweightishighpulled.Inthefinalrepetition,afullsnatchmovementisperformed(Figure16).
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Figure16.Fullsnatchposition
Areviewofthesnatch Thefollowingsequenceshouldbeperformedinthecorrectperformanceofafullsquatsnatch:
1. Startingpositiona) Optimalgrip
b) Optimalstancec) Archedback
d) Shoulderaheadofthebar2. Pullfromthefloor
a) Firstphaseb) Secondphaseandshift
3. PowerPosition4. Jump
a) Legextensionb) Hipextension
5. Shrug6. ArmPull
7. Turnoveranddropunderbar8. Lockandcatch
9. TightenandsupportintobottompositionLearningthesnatch
Learning thecorrectpatterns for thesnatch isbestdonewithweights thatare in the60 to85percentrange of weights. This obviously going to be an approximation with the neophyte since it is impossible to
determine100percentiftechniquehasnotbeenlearned.Oneof theproblemsofworkingwith the lowerpercentages is that these liftsbecomepower snatches
ratherthansquatsnatches.Twooptionsareavailablefortheathlete,andbothshouldbeutilized.Thefirstisto
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simplypowersnatchandthenridetheweightdownintotheoverheadsquat.Thesecondistoperformthesecondpull at submaximal speed,whilemoving under to catch it atmaximum speed. As theweight increases in this
secondvariationthespeedofthepullcanbeincreasedtomaximum,whilethespeedofmovementunderthebarcanbemaintained.Themaximizingofbothspeedsshouldbereachedataroundthe85percentofmaximumlevel.
Toreiterateandreinforce,technicaltrainingshouldtakeplaceatthebeginningoftheworkoutwhenthe
nervoussystemisfresh.Itshouldbesupervisedverycloselyinitiallytoinsurethatincorrectmotorpatternsdonotdevelop.
Aclosingnotetocoaches
Mostexperiencedcoachesshouldbeawareofthefactthatitismoreimportanttoteachthe“feeling”ofamovement, rather than to just tell the athlete what to do. Obviously this ”feeling” can best be imparted by
someonewhocancorrectlyperformthemovements,butthiswillnotbepossibleinallcases.Acoach’salternativetolearningtheliftsistodiscussthemwithapracticingOlympiclifterwithgoodtechniqueorwithaweightlifting
coachexperiencedinteachingthelifts.Myclosingbitof advicebrings tomind the first episodeofStarTrek—TheMenagerie. In thatmaiden
voyage,adismemberedwomanistheonlysurvivorofaspaceshipcrashonanalienplanet.Thealientechnologyallowsthemtosaveherlifeandreconstructherbody.However,sincetheyhadnootherexamplesavailablesheis
reassembledinarathergrotesquecaricatureofahuman.“Wehadnoidea….”ExplainthealienstothecaptainoftheEnterprise.
Ifyouaregoingtocoachthelifts,youneedtoseewhattheylooklikewhenperformedcorrectlyandnonumberof articles, pictures, or videos is going to replace the real thing. The timing anddynamics canonly be
appreciatedbyactuallywitnessingthelifts.