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Under the Bar

You Are Too Loose in the Bottom and You Miss the Catch

Coaching by Danny Lehr1:44
The fault

Riding the bar all the way to the bottom and missing from there.

Why it happens

Falling into the hole with a loose torso means you arrive at the bottom already losing. There is nothing to bounce against and nothing to stand up with.

The fix

Try to catch the lift at parallel every rep. Even if it is too heavy to power, aiming for 90 degrees creates the tension that carries you through the bottom if it does ride down.

SnatchCleanUnder the Bar
About this fix
Originally published as "Catch It Tight", part of The Lifting Fix, the free weekly technique series Danny Lehr started filming over a decade ago. He gave every episode away then, and they are still free here. Danny Lehr competed in Olympic weightlifting from 2010 to 2019 and won the 2019 Masters World Cup. More about Danny Lehr.
Transcript

it's The Lifting Fix. I'm Danny Lehr. We're at Caffeine and Kilos headquarters at the warehouse. Show the people Charlie.

[INAUDIBLE] Finishing up a training session at Camulo here for midtown strength conditioning in Sacramento. Through the snatching day, he's doing a really good job with one inch of gas, and he lands a little soft. Not soft in his arms, but soft in the rest of his body. He should kind of catch it and touch his tail a little.

So he's going to do a full snatch right now. I'll kind of show you in the bottom what that looks like. Yeah, all the way down. And then the body is kind of soft in here.

He's tight here, just kind of soft in the rest of the body, okay? So that's all right. So how do we fix that? A lot of times more than a drill is just a simple cube.

So I just told him try and catch it at night, he's trying to catch it at parallel. Even if it's heavy, even if you don't think you can power it, just try to catch it at that parallel. [BL So let's go ahead and catch this at 90 degrees. Oh, there we go.

Now you'll notice it actually pushed you down a little bit because he's tired and without the end of a training session, it's ahead of the pulse. It's right there. You can see it's a much better position. We're going to have to do one more.

Same thing, try and push it at 90. If it's ahead, he'll push you down. You'll see his whole body is in a tighter position. Body's tight, legs are tight, stronger position.

Alright, great job Camilo. Thank you for having me. Catch it tight, get it tight, get it right.

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With Charlie Zamora

Your Feet Land Too Narrow in the Snatch

Receiving the snatch in a stance that is too close together.

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Your Feet Stay Planted, You Lift in Concrete

Feet that never leave the pulling stance.

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You Land on Your Toes and Touch a Knee Down

Receiving on the balls of the feet, sometimes with the front knee dropping to the floor.

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