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The Finish

Your Turnover Is Slow and Your Arms Are Late

Coaching by Danny Lehr1:27
The fault

Taking too long to turn the bar over once the extension is finished.

Why it happens

Staying connected to the bar is what lets the arms work efficiently. Lifters who lose contact have to reacquire the bar before they can turn it, and that pause is the whole difference.

The fix

Stay connected and use the arms to pull yourself under rather than to pull the bar up. Same muscles, opposite job.

SnatchCleanThe Finish
About this fix
Originally published as "Faster Arms", 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

So what we're going to do is we should be able to stay connected and turn the bar a little faster as a little drill that has So, go ahead and first thing with the muscle snatch. So, he's going to do his regular snatch pull and then once he stands, he's going to stay standing and use his arms to actually just do a trick-or-roll. Okay? So, go ahead and do another one now.

Good, and so that's using arm to turn that arm over. It's good to kind of teach arm power and also, when it's relatively light, and also to learn that muscle connection, how to turn the rope. So it is now going to do, one more time, do a muscle snatch, and as you lower it down, you can immediately do a snatch afterwards and you'll feel that kind of connection with your upper body and lower body. So go ahead now.

the ball to smash first. Good. And then lower down and down. So in that drill, you can feel the purpose of the arms.

More finish fixes

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You Bend Your Arms Too Early

The arms start pulling before the legs and hips have finished.

The Finish2:10

You Drive Your Hips Forward Instead of Up

Pushing the pelvis horizontally into the bar rather than extending vertically.

The Finish1:23
With Ursula Papandrea

Your Change of Direction and Turnover Are Slow

A slow, drawn out transition from pulling up to pulling under.

The Finish1:16

Want the rest of this category?

Every fix I've filmed for the finish, one a day for five days, in the order I'd work through them with you. Not the order they got uploaded. The order that actually fixes it.

Plus the snatch pull checklist. One page, nine points, floor to hip.

Free, and these videos are free on this site whether you do this or not. This is just me putting them in the right order and sending them to you, so you don't have to guess where to start.

Or just download the checklist, no email needed.