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!
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.
If you are not pushing through your whole foot, you are losing power and balance. It is even worse if you tend to move your feet during the pull. If you have one of those problems, here is a simple fix!
Take a couple of plates, and stand on the with the heels off of the back. Then, complete a few pulls where you are forced to drive through the balls of your feet. Next, step back off the plates, and perform a full clean while being sure to push through the full foot!
Louie has a problem jumping backwards. This causes other issues, such as landing on his toes and missing a lot of lifts out front. In order to get him to finish up and tall, we used some constraint-based training. By putting a piece of plywood behind him, we can get him to finish up.
Be sure to put it far enough away that the lifter won’t land on it, but lose enough so they know it is there!
Special thank you to CrossFit Excel for your hospitality.
It’s Danny of The Lifting Fix. I’ve got Louie here with me. Louie has a problem; he keeps landing soft. He is landing on toes, landing soft. And we realized it’s not just he is not getting his heels down but he is jumping backwards. And since he is getting a behind the bar, he’s jumping backwards. He has to land on toes cause most people are not flexible enough to get your heels down three feet behind you.
So to fix that we’re getting him to just finish tall. So we’re going to bring in some constraints. So at California Strength this is what we call constraint based training. We’re gonna put barriers in the way so he’s not allow to do something. So to get him to finish up and stop stepping backwards.
Louie’s gonna lift his bar here in front of the wood. Of course you could use some weights or whatever. I’ll use a plywood. I wanna slide it here behind him. Use caution. Alright now, one thing you’ll notice is it is behind him, and he knows it’s there. But, the thing isn’t really that close. Even if someone jumps way back they’re probably not gonna jump back that far. However, it’s close enough for him to know it’s there and he’s gonna remember that it’s there.
So go ahead and snatch Louie. Make sure you finish tall and let’s keep your heels down. There it is. Alright. He didn’t jump more than a quarter of one inch. Best snatch of his entire life. Alright. And there is really no threat especially the lightweight. There is really no threat on landing on that wood. Ok. But he knows it’s there. Thank you Louie! Thank you Nick!
This is a great tip to find the correct starting position. When lifters get pulled forward right off the floor, or struggle to push through their whole foot, this drill can really help! Float the bar just off the ground, and FEEL for balance. Push through your heals, then your toes. Be sure to feel positioning and your balance!
Danny: Is it on? Alright, Danny from The Lifting Fix at Crossfit H Town in Houston. We’re in town for the World Championships and I’m working with Isaac, and a little bit and with Charlie as well. A lot of people with longer limbs, maybe have long arms, got kind of long legs. Some would say lengthy, perhaps even describe them as gangly … might be another way to do it. They tend to have the same problem and that is start too far over the bar because their legs are so long. It’s kind of hard to sink down, and feel the right position.
Go ahead and get set like you’re in a snatch. And you’ll notice as he get set, he is too far over the bar. His shoulders are well in advance the bar, like, almost 8 inch or so. Ok. So what we’re gonna have to do is work on feeling the position where his shoulder is directly over the bar where they should be.
So what he’s gonna do is just grab the bar off the ground like the quarter inch, a little lower than that. Good. Now while he is here, he is gonna kind of feel balance – so he is gonna lean forward, then back, you’ll notice as he leans back with loose arms. Does that look more balanced? He feels most balance and his shoulders have fixed directly over the bar. Go ahead and snatch from there.
There it is. And then he lowers it back down and he is looking to float off the ground again. Good. Pause that quarter inch and just feel balance. Rock back and forth feel pushing through your full foot. Feel balance because the bar’s weight is now part of your body. You need to find you center mass together with the bar. And again, snatch from there. There it is.
A much better starting position allows you to push through the floor through his full foot. Thank you Ivan! Thank you Crossfit!
It’s important to move your feet in order to get to full extension and catch in a solid, optimal position. If you have a problem lifting in concrete, this is a great drill that will help you to move your feet!
The Lifting Fix I’m Danny Lehr. I’m with Arianna here. She has issue of not moving her feet. That’s kind of A common problem people have.When you don’t move your feet, you really struggle to extend the way you should, to finish the way you should. So we’re gonna see an example there of having not moving your feet in a lift. Arianna, just go ahead and snatch. There you go. And so you see she is kind of rocks to her toes and kind of rocks back down.
Here’s one way to fix that and get people to move their feet. You have something to move that to force them to do it. So let’s grab something handy. Put them nice and close together. The key in here she is not going to do a full lift, she is not going all the way and do a squat because I just want to get a little too risky. I want it to be safe as something like this can be.
You’re going to your power snatch and then a hang power snatch from this position landing on the plates. Here we go and then she step back down. And one from the hang. There we go. And so it’s kind of two things are fixed here. One is really kind of force you to finish up because you have to finish up to get on the plates. The other thing is, make sure she moves her feet. She obviously she has moved her feet. So then what we can do is slide them out of away and let’s see the after. Do a good snatch here with this. She wanted to use a lot more weight. I want her not to get hurt. There you go. Obviously the goal is not to move your feet dramatically. We’re not trying to teach people to do crazy donkey kicks, we just need to move your feet. Alright. Thank you Arianna! Thank you Miguel!