Simplifying the Snatch and Clean Pull
Pulling from the floor can be difficult for most but I have found three different steps to you simplify it. By slowing the movement down and pausing at certain positions, we can feel our body move, to help understand the full movement. If you’re an athlete who struggles with bar path or snatching and cleaning in general, this could be for you.
Emphasis during the pull off the ground in the Snatch or Clean to “PUSH”. If we think about “PULLING” then we let either our legs or chest drive first and it puts weight in the wrong part of our foot. Set-up requires weight in the mid-foot and tension throughout our body. With all of that being said, when we go to lift the bar off the floor, we must let our torso remain at the same angle. The chest angle should not change until the bar has passed position 2 (hang position) step 2. If your chest raises first, your bar path is obstructed by the shins, and if you let your butt rise first, your chest travels too far over the bar pulling you out of position. We MUST push into the floor allowing our knees to get out of the way and still maintain tension with the correct back angle.
Once the bar reaches knee height, we now need to travel to our next position, position 1 (high hang) in one motion. This requires a “HINGE” and our weight to stay in mid-foot. Many times I see athletes start to stand too early, not allowing for a chest upright extension. When we hinge, we need to understand that our knees and chest move at the same time. The knees create a “scoop” motion, at the same time our upper body travels back to an upright position. The scoop should happen naturally. It’s hitting this upright position that you really need to work for.
Once we’ve reached position 1 (high hang), all there this is to do is finish. Shoulders behind our ears, broad chest, lats pulling the bar to our hip, let your hips get to full extension, before allowing shoulders to shrug and feet to extend tall through our toes. Emphasis on chest vertical and knees remaining bent before extension. We cannot finish until all other steps are completed, timing is everything. It’s like a ripple effect from the floor.
Extending too early without chest vertical, inevitably pushing our bar out front.
Shrugging before we extend with our hips, creating bad timing and inconsistent contact points.
Practicing snatch pulls and swinging the bar forward.
Snatch and Clean Pulls should be executed the exact same as any snatch or clean we are attempting. If we are doing things differently and “practicing” wrong, we are creating bad habits that lead to mistakes. Practice how you play, train the way you fight!