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Bar Path

You Are Pulling the Bar Around Your Knees

Coaching by Danny Lehr0:46

The fault

The bar arcs out and around the knees instead of the knees clearing out of its way.

Why it happens

The bar should chase you. The knees negotiate the bar, not the other way around. When the bar goes around the knees it ends up in front of the body with nothing left to pull against.

The fix

Pause at the knee. Feel the bar stay close as the knees move back and then forward under it. Do enough reps that the path becomes what you do without thinking about it.

That's one fault. There are sixty-four.

The free fixes assume you already know roughly what you're doing and something specific is going wrong. Find it, fix it, get back to training. That's what they're for and they'll always be here.

The course is the other direction. It goes in order: the positions, how you move through them, the finish and the catch, then the faults that come out of each one. It's what I'd teach you from scratch, filmed properly instead of on a phone in the corner of a gym.

Thirteen modules in 1080p, plus a 16 page written companion you can read at the gym instead of watching.

Taught by Danny Lehr. Competed in Olympic weightlifting 2010 to 2019, won the 2019 Masters World Cup. Coached these lifts under Glenn Pendlay and Dave Spitz.

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Snatch Clean Bar Path

About this fix

Originally published as "How to Fix Your Bar Path", 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

Leslie here and we're gonna be talking about people pull around their knees. So bad example I'm gonna do because I don't want her to do it. You're chest looks much more comfortable. Out and around their knees as they're snacking.

That caused a lot of problems. It kind of puts you in a bad position. You want to get your knees back out of the way. To fix that is you're going to pause at the knee.

Make sure shins are back and then it continues. Good. and smoke show, alright? So again, to finish that, go over the knee, pause, check, you can even flip down, make sure your shins are vertical or nearly vertical, call a virtue count, and then finish the winks, alright?

Make sure the bar is chasing you back. Nice job Lester, nice job Tricia. .

More bar path fixes

Your Snatch Is Inconsistent From the Power Position

Looping the bar and hitting a different position every rep.

Your Lats Are Not Engaged, So the Bar Swings Out

The bar drifts away from the body during the pull.

You Loop the Bar in the Snatch

The bar swings out in an arc at the top instead of staying against the body.

Want the rest of this category?

Every bar path fix I've filmed, 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.

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