Getting stable overhead is important! There are two major contributing factors to poor overhead stability; poor shoulder mobility/engagement, and poor mid-line strength. This drill fixes both problems!
It’s important to stay over the bar as long as possible in the snatch. This is a great drill to help people who tend to get behind the bar too early.
Simply add in a pause in the position they are missing! Do a pull, then hold a 2 or 3 second pause in the hip. Make sure at that time that your shoulders on directly on top of the bar! Lift from there. Then, follow that with one form the ground making sure to keep the new and improved position!
Don’t pull around your knees! The bar should be “chasing” you and staying close right off the ground. Some people have a bad habit of pulling around their knees, instead of the knees negotiating the bar. Use this drill, and pause at the knee to feel and ingrain proper bar path!
This drill has many GREAT uses. It helps the athlete to realize a quicker change in direction form the hips. It can also be used to help athletes improve their turn over and timing.
Thank you to Ursula Papandrea of Texas Barbell! Ursula is 2 time national champion, and 6 time World team member as well as head coach of 2014 Champion team Texas Barbell. Thank you for your help Coach Ursula!
Here is a great cue and drill to help you out! The “knuckles down” cue leads the lifter to do a wrist curl with the bar. This motion points the elbows towards the end of the bar and helps to keep it close. It also causes slights tension in the tricep, which will prevent early arm bend! One drill, two fixes!
Thank you to Matt Bruce of Bruce Barbell and Brute Strength! Matt is a 7 time World Team member and National Champion. Thank you for your help Coach Bruce. Learn more about Matt Bruce at http://brutestrengthtraining.com
Land tight in your midsection! If you drop your chest in the hole, follow this progression. OHS, drop snatch, snatch. Be sure to keep your chest up!
Land in your jerk catch with solid shoulders and arms! A common problem is landing with “soft,” not quite locked out arms. This drill fixes that problem. Do a handful of light jerks starting with the bar already locked out overhead. This will teach you to be tight and locked out in the catch.
Be sure to jerk with your feet wide enough. One common error is to “tight rope” on the split jerk. This leads to instability and missed jerks. Practice your footwork with something between your feet to learn where they need to go. They should slide forward and back, not inward.
Finish up! A common mistake people make is driving their hips forward, instead of up. In order to learn how to use your hips effectively in the clean, it helps to think of jumping up, compared to jumping out. Do one of each; jump out, then jump up. Then, immediately address the bar and finish using the up motion.
A big problem in the split jerk is landing with the front knee in advance of the foot. One great way to fix this, is to jerk from the split position. The back foot stays down, and the front foot just drives forward each time!