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The Finish

Your Change of Direction and Turnover Are Slow

Coaching by Danny Lehr with Ursula Papandrea1:16

The fault

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

Why it happens

The turnover is the part of the lift where hesitation costs the most. A slow change of direction means the bar is decelerating while you are still deciding what to do.

The fix

The hip squat muscle snatch, from Ursula Papandrea. It forces a quick change of direction out of the hips and doubles as a turnover and timing drill.

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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Guest coach

Ursula Papandrea

This fix was filmed with Ursula Papandrea. See every episode they appear in.

Snatch The Finish

About this fix

Originally published as "Hip Squat Muscle Snatch feat. Ursula Papandrea", 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 I'm Danny from The Lifting Fix. I'm here with Coach Ursula. Coach Ursula from Texas Barbell. She is a two-time national champ.

She's a head coach here, a six-time World Team member, and she's going to lead me through a drill. So go ahead, what's the common problem, and how do we fix it? So what are the problems athletes have in showing like-- how far it should stand up and when to go into it. And so we do an exercise that is a variation of muscle snatch and we start at the hip, so we call it a hip, and we do it with the full squat, so it's a muscle squat snatch.

So a hip muscle squat snatch, starting at the hip, take the large snatch grip, bring it up to your hips. You'll stand straight up. You'll stand straight up. From here, we're going to go into the positions, the power position.

You'll go down, straight up, and then again. So, put yourself under. Good.

More finish fixes

You Bend Your Arms Too Early

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

You Drive Your Hips Forward Instead of Up

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

Your Turnover Is Slow and Your Arms Are Late

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

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.