The “Snootch” & “Flean”…How to teach & use Olympic lifts and their variations with 

novice athletes

Joe Staub, CSCS RSCCJNS05001@gmail.com

© Joe Staub 2016

Who am I and how do I know what it takes?Been around sports as long as I can remember

• Success and Failure

Was never naturally gifted, had to work for every inch I moved forward in sports• Blue Collar mentality & a lunch‐pail work ethic

Knew that if I wanted to keep up athletically I needed to train smarter not just harder• Surrounding myself with leaders in the field and great people 

Practical research based education• B.S. Strength & Conditioning – Ex. Science ~~ M.A. Kinesiology – Ex. Physiology• Multiple Professional Certifications – CSCS, RSCC, USAW, TPI• Incorporating scientific based research methodologies and techniques to enhance 

athletic performance in the most effective manner possible to understanding why it works not just that it works

• Study the art of coaching and the art of people

Non‐athletics related mentors• Academic / Business Executives

© Joe Staub 2016

Isn’t it called the Snatch & Clean?

• Of course it is. But we aren’t doing a competition style Snatch or Clean.

o Limited time frame to develop the athletes never mind build competency in multiple things. Why spend all your time here if you also need to be there, there and over there.

• 5 pages in the IWF manual about how to Olympic Lift and how not to lift for it to count in competition.

o Look at Strengthperformance.com videos, you will see more versions that don’t count then do count

o Even my athletes, that’s why I’m not trying to Snatch & Clean

© Joe Staub 2016

IWF INCORRECT MOVEMENTS• 2.5 INCORRECT MOVEMENTS• 2.5.1 INCORRECT MOVEMENTS FOR All LIFTS

• 2.5.1.1 Pulling from the hang, defined as: stopping the upward movement of the barbell during the pull.

• 2.5.1.2 Touching the platform with any part of the body other than the feet.

• 2.5.1.3 Pause during the extension of the arms.

• 2.5.1.4 Finishing with a press-out, defined as: continuing the extension of the arms after the athlete has reached the lowest point of his/her position in the squat or split for both the Snatch and the Jerk.

• 2.5.1.5 Bending and extending the elbows during the recovery.

• 2.5.1.6 Leaving the competition platform or touching the area outside the competition platform with any part of the body before the complete execution of the lift.

• 2.5.1.7 Dropping the barbell from above the shoulders.

• 2.5.1.8 Failing to replace the complete barbell on the competition platform.

• 2.5.1.9 Not facing the Centre Referee at the beginning of the lift.

• 2.5.1.10 Releasing the barbell before the Referees’ signal.

• 2.5.2 INCORRECT MOVEMENTS FOR THE SNATCH

• 2.5.2.1 Pause during the lifting of the barbell.

• 2.5.2.2 Touching the head with the bar; hair and any items worn on the head are considered to be part of the head.

• 2.5.3 INCORRECT MOVEMENTS FOR THE CLEAN

• 2.5.3.1 Resting or placing the barbell on the chest at an intermediate point before its final position producing a “double clean”; often referred to as a “dirty clean”.

• 2.5.3.2 Touching the thighs or the knees with the elbows or the upper arms.

• 2.5.4 INCORRECT MOVEMENTS FOR THE JERK

• 2.5.4.1 Any apparent effort to jerk which is not completed; including, lowering the body or bending the knees.

• 2.5.4.2 Any deliberate oscillation of the barbell to gain advantage. The athlete must become motionless before starting the Jerk.

• 2.6 INCOMPLETE MOVEMENTS AND POSITIONS

• 2.6.1 Uneven or incomplete extension of the arms at the completion of the lift.

• 2.6.2 Failing to finish with the feet and the barbell in line and parallel to the

• plane of the trunk.

• 2.6.3 Failing to fully extend the knees at the completion of the lift.

http://www.iwf.net/wp-content/uploads/downloads/2015/01/IWF-TCRR-2013-2016.2015.01.22.pdf

© Joe Staub 2016

Le Coup De Grâce

© Joe Staub 2016

It just looks painful

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjTuNLS4tTLAhUJFj4KHaJEBJMQjRwIBw&url=http%3A%2F%2Fgopixdatabase.com%2Fsquat%2Bclean%2Btechnique&psig=AFQjCNHyPnb7uCVMYlQN31sgTfiY4r0LKQ&ust=1458752397386716

http://www.city‐data.com/forum/exercise‐fitness/1300733‐crossfit‐20.html

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwj37c225NTLAhUEWT4KHYMVBYQQjRwIBw&url=http%3A%2F%2Fwww.coachr.org%2Fweightlifting_in_training_for_athletics.htm&bvm=bv.117218890,d.cWw&psig=AFQjCNGRdq6BVq‐FvyLmkbsNQ‐H_4Vsjbg&ust=1458752958323343

© Joe Staub 2016

Why use them?• Goal driven or social-cultural driven?

• Are you using the Olympic Lifts and variations to develop and build something OR are you using them because that’s what S&C Coaches do?

• Build something?o General conditioning, rhythm, balance, coordination, strength, explosive

strength, reactive strength…. Technique

© Joe Staub 2016

How are they different?They aren’t, it’s were the emphasis lies that

makes all the difference.

• The Snootch and Flean are both externally loaded, explosive triple extension based movements that look to build hip dominate total body strength & RFD.o The Snootch is a wider grip variant and can end

overhead

o The Flean a closer grip variant and can end in a front rack position

© Joe Staub 2016

How to teach

• Have you ever painted a room/house?

• First thing taught is how to dump the baro Always live to train another day

• First emphasis always getting from a hip hinge to full triple extensiono If you can’t load your hips, what are you loading?

© Joe Staub 2016

How to teach• Que’s and directions are geared towards

being able to recreate GSPA every time.o Grip o Stance o Posture o Action

• “Catch” or eccentric component is often only icing on the cakeo Catch low, Catch middle, Catch high…

© Joe Staub 2016

How to teach• Work from the Hang First

o RDL, Jump Shrugo BOR, URRo Hi Pull

• Once the Hang Hi Pull is proficient, move to variations from the flooro Clean Pull, Jump Shrug, Hi Pull

• Concurrently develop skills in needed positionso Mobility, Strength, Stability etc. etc.

© Joe Staub 2016

Most athletes may not have the ability/fundamentals (training age) to

handle such a complex skill. The question then is how do you

incorporate O-lifts and progress when the lifts are themselves “overreaching”

for the athlete?

Having A Starting Point

© Joe Staub 2016

• Get Strong Firsto No athlete is going to improve doing a 65# Clean or

45# Snatch when their OH Press is 55# and Ft Sqt is 85#o How strong is strong enough? Great Question.

• Primary Skill Reinforcement o DB / BB Progressions & Variationso Asynchronous (AABBCC) & Synchronous (ABCABC)

circuits

• Secondary Skill Reinforcemento Making things transfer from one to the other

Having A Starting Point

© Joe Staub 2016

• Reinforce Positions From Other Movementso Deadlift o Squat o OH Press

• The greater your general strength the easier everything becomes…

• You just need some basic technical skills

Get Strong First

© Joe Staub 2016

Kettle Bell Swing, Snatch Balance, Sots Press

DB Olympic Skills (1-arm & 2-arm)• RDL > URR > Hang Hi-Pull > (Below Knee?) >

o Snatch, Split Snatch

o Clean*, Clean & Press

o OH Press, Push Press, Push Jerk, Split Jerk

o Consider the *

DB Variations

RDL RDL to URR

DB Hi Pull

DB Clean/Snatch

URR BOR

Squat Squat & Press

Clean & Press

OH Press Split StanceOH Press

Push Press/Jerk

Split Jerk© Joe Staub 2016

Shout out to Zack Zillner, currently an Asst. S&C Coach at Illinois, formerly of KU Strength Aside from being a tremendous Coach he is a master of the human element and establishing a

winning culture.

DB Variations

© Joe Staub 2016

Hang Position (Below Knee?)• RDL > (Hip Pop?) > Hang Jump Shrug > Hang Hi-Pull

o Hang PC > HCP & Front Squat > HCo Hang PS > HPS & OH Squat > HS

Floor Position• Pull > Jump Shrug > Hi-Pull >

o Power Clean > PC to Front Squat > Clean > C & Jo Power Snatch > PS to OH Squat > Snatch

• OH Press > Push Press > Push Jerk > Split Jerko Behind Neck?

BB Progression Breakdowns

© Joe Staub 2016

All of the above progressions can be adapted to be used in some way

• From Blocks• With a Pause• Size of Bar

The question like always is, are you trying to develop something specific with the variation or are you using variation because you saw it on youtube

• Blocks for taller athletes• Pausing for positional awareness• Women vs Men, Hand Size

BB Variations

© Joe Staub 2016

Sample ComplexesDB Complex 1Upright RowJump ShrugBent Over RowHi PullSquat to Press

DB Complex 2 (1 or 2 Arm)Snatch / CleanBent Over RowRDLHigh PullCurl to Press

DB Complex 31-Arm Shoulder Press1-Arm Upright Row1-Arm 1-Leg RDL1-Arm Hi Pull1-Arm Snatch

Olympic Complex 1Hang CleanFront Squat PushpressBack SquatBehind Neck Pushpress

Olympic Complex 2CleanJerkBack SquatGoodmorningBehind the Neck Jerk

Olympic Complex 3Snatch PullSnatch Jump ShrugSnatchHang SnatchOH Squat

Olympic Complex 4Bent Over RowHang CleanFront SquatPush PressBacksquatGoodmorning

Olympic Technique Complex 1RDLJump ShrugHang Hi PullHang CleanHang Clean to Front SquatHang Clean to Front Squat to Jerk

Olympic Technique Complex 2RDLJump ShrugHang Hi PullHang SnatchHang Snatch to OH Squat

Olympic Technique Complex 3RDL Top of KneeRDL Below KneeJump Shrug Top of KneeJump Shrug Below KneeHang Hi Pull Top of KneeHang Hi Pull Below KneeHang Clean/Snatch Top of KneeHang Clean/Snatch Below Knee

© Joe Staub 2016

• If done with any kind of volume (4+ reps) both are work capacity / metabolic training

• Async (AABBCCDD)o Focused on a specific element of the movement, reinforcing a “particular

thing” • OH Press > Snatch Balance > Sots Press• Hang Jump Shrug > BK Jump Shrug > Jump Shrug

• Sync (ABCDABCD)o Focused on tying together all the elements of the movement, reinforcing the

“big picture”• Clean Pull > Hi Pull > Power Clean > Clean• SG RDL > SG Jump Shrug > SG Hang Hi Pull > Hang Snatch

Asynchronous & Synchronous ?

© Joe Staub 2016

Asynchronous

© Joe Staub 2016

Synchronous

© Joe Staub 2016

• MB Throws o Extension Releases

• Loaded Hip Hinges o Kettle Bell swings, Pullthroughs, Glute Bridges

• Plyo’so Jump Squats, Broad Jumps

Triple Extension / Hip Drive

© Joe Staub 2016

• MB Presses & Throwso MB Split Jerk Throw

• MB Non‐Releaseso Squat & Press

• Dowel Technique Drillso Drop Squats, OH Squats, Catch Drills

Footwork / Pattern Repetition

These have to be relevant to the technical level that needs to be refined!

Don’t create situations that cheat the development!

© Joe Staub 2016

• Movement Skill Worko Stretching, Mobility Drills

• Artificial Postural/Mechanical Changeso Lifting shoes vs Barefoot vs Elevated heelso RNT using Bands

Mobility / Position Limitations

© Joe Staub 2016

• When using a complex, if the goal is

o Some form of conditioning (4-8 Movements)• 4-6 Rounds of 5-8 Reps per Round Moderate Load

o Big Picture Technical Development (3-5 Movements)• 4-8 Rounds of 3-6 Reps per Round Light Load

o Focused Technical Development (2-3 Movements)• 2-4 Rounds of 2-4 Reps Per Round Moderate-Heavy

Load

Programming 

© Joe Staub 2016

• Clean Variations & Technique are done on Squat days

• Snatch Variations & Technique are done on Deadlift days

• Explosive Presses are done on any day other than OH Press day

• Plyos are precursors to doing any movements from the Hang

Programming

© Joe Staub 2016

• Technique worko 3-6 sets of 1-3 reps. Work on something, not work on working.

• Movement Variationso Primary Emphasis – Goal Driveno Secondary Emphasis – Under 15 repso Auxiliary Emphasis – 10-25 reps

• Plyos as precursorso 20-50 contacts of low level work to “prime the body”o Bilateral &/or Unilateral as well as lateral & rotational

Programming

© Joe Staub 2016

• Pair secondary skill reinforcement@ work to either build on what you are going to do or what is going to come next

• Also can be used as recovery/down time

Programming

Ex Press Day Snatch Day Hang Clean Day

MB Split Jerk@ Box Jump 

SG Hi PullPVC OH Pause Squat@

Unilateral PlyoLat & T‐Spine Mobility@

DB Split Jerk Blah Blah LowerbodyDay

Async Clean Circuit focusing on Catch Position

Blah Blah UpperbodyDay

Hang Cleans

© Joe Staub 2016

• Eccentric Componento Be aware of what other training is being done.

• We don’t ever use belts or strapso Why overload a Complex movement that can have so many

things go wrong in it if we aren’t trying to win a Gold medal with it?

• With taking this approach have seen a significant reduction in injuries (acute & chronic)o Wrist / Elbow … Poor Finishing Mechanics / Mobilityo Back / Hips … Improper transfer of forceo Knee … Improper everything

Programming

© Joe Staub 2016

Additional Notes & Comments• Order of Magnitude in Refining Technical

Model

o Who cares if you can hook-grip if you aren’t able to Deadlift or Front Squat without looking like you have a turtle shell for a spine?

o Don’t waste time coaching every rep or every movement flaw. Have a purpose that day, coach it, reinforce it and then let the athlete fail and learn on their own.

o Progress is a relative thing, see what is working and roll with it. Don’t be afraid to see what is not working and don’t force it.

© Joe Staub 2016