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Bar Path

You Drag the Bar Up Your Thighs and Throw Your Hips

Coaching by Danny Lehr1:23

The fault

The bar never gets back into the hip, so the hips lunge forward to meet it.

Why it happens

Dragging the bar up the thighs means it is out in front of the hip crease. The only way to make contact from there is to throw the pelvis forward, which sends the bar out and away instead of up.

The fix

Practice bringing the bar back in with the lats while simply standing up. Once the bar arrives at the hip rather than the thigh, the throw stops being necessary.

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

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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 Stop Looping The Bar", 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

I'm Danny Lehr with Olympic picks. I have with me Steffi where I cross with 7. 06 and Martinez, Georgia. And so the problem is when she goes to snatch, the bar stays out front a little bit.

So that's a good job. She gets behind her knee, but then she doesn't keep the tension in her lat. for 18 loops of bar. Okay, so just do a snatch, just do regular snatch.

And now we draw them just for me. So it's kind of drags it back so you don't really get it into the hips as far as you'd like her to. So for the drill we're just going to have her go to position one. She'll look far-flowed away.

Now she's just going to stand up and use the tension in her lap. So pulling in, there we go. And then just pulling stand up, let the bar travel a little higher. And note it's not coming away.

It's just coming up. Go ahead again. Now she's going to do the exact same thing as she's coming up. She's going to drop underneath.

So what she's doing is she's learning to get it in where she needs to, make the contact the correct way of that tension in her lats, bring the bar back into her as she just stands up.

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.

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