Optimal Technique Snatch Clean and Jerk

Coachingoptimaltechniqueinthesnatchandthecleanandjerk 1

©2007RobertTakano Takanoathletics.com

Author’sIntroductoryNotes:ThisarticlewasoriginallypublishedintheNSCAJournalin1987.Itwasrepublishedinthe15thanniversary“GreatestHits”edition(Thankyou),butwithoutthephotos.Thisupdated2008versionincludestheoriginalphotosandsomeupdatedmaterials.

ThemodelforthesephotoswasScottyCleve,oneofmyformerbiologystudentsandthethirdplace finisher at theNational Junior Olympics in 1988. His early athletic backgroundwas infigureskating,butheenjoyedsuccessasafootballplayerandshotputterinhighschool.Ichosehimbecausehewasanexcellent technician,andtechnicalpositionswereeasier toseeonhisgracileframe.

The curly‐haired guy with the moustache in the background is Ahmed El‐Abdeny, the 1984AfricanGamesChampionandacompetitor in the1984Olympics. Hewasa75kg. lifterwhosnatched135andcleaned&jerked175.HecametoL.A.forthegames,marriedalocalwoman,andneverwentbacktoEgypt.Hetrainedwithusforseveralyears.

Thanksverymuch to JeanHollowaywhoedited theoriginalmanuscriptand threwoutallmyextracommas.

Coachingoptimaltechniqueinthesnatchandthecleanandjerk

Part1

ByBobTakano,CSCS

Althoughsome formof“weightlifting”hasbeencontested ineach renewalof themodernOlympiad, itwasnotuntil1920thatthecompetitiveprogramwasstandardizedbythe InternationalWeightliftingFederation

(IWF), thegoverningbodyof the sport. That firstprogramconsistedof a triathlon consistingof the two‐handspress, the two‐hands snatchand the two‐handscleanand jerk. Twoof theseeventswereprimarilydependent

upon the athlete’s ability to generate power while the one pure strength event, the press, was secondarilydependentuponanexplosive,efficientcleaning technique. With theexceptionof the1928 (whentheprogram

was expanded to include the one‐hand snatch and the opposite one‐hand clean and jerk), the competitiveprogramremainedunchangeduntilthe1972MunichIWFcongresswhenthepresswasvotedoutofcompetition.

Thus January 1, 1973 marked the entrance of the modern into the modern biathlonic era—one in which thedevelopmentofpowerwasofparamountimportance.

The point to be reinforced here is that weightlifting is a sport in which success is overwhelminglydependentupontheabilitiesofitsparticipantstogenerateprodigiousamountofpower.Thesporthasnearly90

yearsof traditionandbackground in thedevelopmentofexplosivestrength. Anyathleteorcoach interested indevelopingoptimalpowermust lookto themethodsof theweightlifters for themosteffectivestrategies in thetrainingofexplosiveathleticism.Theweightliftingcommunityhasdonethemajorityofthegroundworkforpower

training,andreinventingthewheelwouldonlyleadtoawasteofvaluableeffortandenergy.

RationaleforDevelopingOptimalTechniqueWhileithasnotbeenuncommonformanycoachesinsportsoutsideofweightliftingtoincorporatethe

powercleanintheirtrainingregimensinrecentyears,thefactremainsthatlessthanoptimaltechniqueoftenhas



beenutilizedandcoached. Severalunfortunateconsequenceswill result from theutilizationofpoor techniqueandshouldbeidentifiedforthoseinterestedinthemosteffectivemeansofdevelopingathleticability.

1. Incorrect technique creates greater possibilities for injuries. Optimal technique utilizes theathlete’sparticularleveragesinthemostadvantageouspatterns. Incorrecttechniqueswillresult in

positionsthatexertexcessivestrainsandimbalancesoncertainmusclesandconnectivestructures.2. Incorrecttechniqueproduceslessthanoptimalpower. Withtrainingtimebeingatapremiumfor

mostathletes,thequalityoftrainingmustbetakenintoseriousconsideration.Hypothetically,giventwoathletesof identicalabilities trainingwith identicalweightson the same trainingprogram, the

athletewiththemostnearlycorrecttechniquewillhavegeneratedthemostpowerwiththeprimarymuscles. This could result in the lifting of less weight which will inhibit the development of

supportivetorsomusculature.3. Incorrecttechniquecarriesovertootherathleticactivities.Mostcoachesshouldunderstandthatit

iseasiertoconvertaskilledrunningandjumpingathleteintosay,avolleyballplayer,thanconvertingonewhoisnotacquaintedwiththerudimentsofgoodrunningandjumpingtechnique. Anathlete

whoperformsthetraining lifts inaplantigrademanner(walkingonthesolewiththeheeltouchingthe ground) is reinforcing the utilization of motor patterns in the postural musculature for that

particularstance.Thiscarryoverisdetrimentaltothedevelopmentofposturalneuromotorpatternsfordigitigrade(walkingonthedigitswiththeheelraised)activities.

GeneralConsiderationsforAllTechniqueTraining

Thefollowingconsiderationsshouldapplytoalltraining,bothforpurposesoflearningcorrecttechniqueandtopreventunnecessaryinjury.

Theinformationcontainedinthisarticleshouldfirstbereadandassimilatedbyacoachwhoshouldthenconveythisinformationtotheathlete(s).Thecoachshouldbecapableofpresentinginstructionsinamannerthat

is notoverly technical. Through theuseofdescriptions, pantomime,photos, videotapesor anyother availablemeans,thecoachistheprimaryvectorthroughwhichthelearningoftechniquemusttakeplace.

Fig.1AvarietyofweightliftingshoesfromNike,adidasandtheSovietUnion. Notethehigh‐topswhich

werediscontinuedintheearly1980’s.



Shoes(Figure1). Specializedweightliftingshoesareasnecessaryascorrectfootwearinanyspecializedathletic activity. They provide stability in the coronal (frontal) plane, incline the foot at the proper angle for

optimalacceleration,allowforoptimalbalancewithweightsoverheadanddoagreatdealtowardalleviatingkneeinjuries.Goodliftingshoesshouldnotinhibitankleflexionastheanklesarerequiredtomovethroughacomplete

rangeofmovementduringtheexecutionofbothlifts.Wrapsandbelts.Theuseofwraps(especiallykneewraps)hasbecomepopularwithmanytraineesinthe

belief that theyaddadditional supportandthus increase thepoundages thatcanbe lifted. In thecaseofkneewraps,manyathletes are fondofusing long, elasticizedwraps that arewound several times tightly around the

joint. These actually restrict mobility, retard development of the connective structures and eventually form afulcrum at the back of the knee that places unnecessary stress on the tendons and ligaments. The ideal

weightliftingkneewrapshouldconsistonlyofathinelasticized“kneecap”thatallowsformaximummobilityandservesonly to keep the jointwarm. Wristwrapsareoptional, but if theyareused they shouldnot inanyway

inhibitmobilityofthewrist.Abeltisalsoanoptionalitem,andshouldbeusedonlyforthepurposeofmaintaininghigh intrathoracicpressures. Inactualityanathletecanmaximize trainingresultsby foregoing theuseofabelt

and providing isometric work for the thoracic musculature. If a belt is utilized, it should be cut to allowmaneuverabilityduringthejerk,meaningthatitshouldonlybeofmaximumlegalwidth(fourandahalfinchesor

twelvecentimetersatthebackandcuttoanarrowerwidthatthefrontwiththetaperfittingcomfortablyinferiortotheribcage.

Hook grip (Figure 2). The hook grip is themost effectiveway ofmaximizing grip strength during thepulling phases of the snatch and clean. It can, however, inhibit rapid armmovement and should be released

duringtheunsupportedphasesofthesnatchandclean.

Fig.2Theindexandmiddlefingersarewrappedaroundthethumbtoinsureamoresecuregrip.Alengthy

thumbnailcanheightentheeffect.

Archedback (Figure3). In all phasesofOlympic liftinganarched (concave) lumbarposture shouldbeemployed.Thiscanbetaughtbyhavingthetraineeprotrudeboththechestandabdomen.Thisposturemustbe

learnedearlyintraining,andconstantlyemphasizeduntiltechniquehasbeenwellestablished.Therigidtorsowillaid ineffectively transmitting force fromthe legsandhips to thebar,aswellaspreventingcollapseand lossof

balanceduringthecatchphasesofthesnatch,andcleanandjerk.



Fig.3ThisS‐shapedalignmentofthevertebraeisoptimalforperformingtheOlympiclifts.

Blocks(Figure4). Whilenotentirelynecessaryfortheteachingoftechnique,theygreatlyfacilitatethe

learningofthesecondpullandtoppullphases.Theyshouldbeofadjustableheight.



Fig4Blocksshouldbeadjustable,durableandmaneuverable.

Platform.Aplatformmadeofwoodishighlydesirablesinceitprovidestheoptimalsurfaceuponwhich

to perform the lifts. Rugs and recently developed artificial rubberized surfaces are often too gummy as footmovement during the lifts should be of a skimming nature. Unexpected traction can result in awkward squat

positions that can lead to injuries. IN addition these surfaces canprovide instability during the liftingof heavyweights. Concrete or similar hard surfaces do not provide enough cushioning, andwill eventually lead to joint

traumaafterprolongedusage.Focal point. The snatch and clean and jerk are all performedmost effectively if the head is stabilized

muchofeachlift.Thisisbesteffectedbytrainingtheeyesonafixedpointslightlyabovestandingeyelevelduringcertainphasesofeachlift.

Closedeyes. Early in thedevelopmentof technique,kinesthesiacanbe improvedbyhavingheathleteperform some of themovementswith the eyes closed. This forces the athlete to develop a “feel” thatmight

previouslyhavebeenlacking.Lowreps.Neuralfatigueisacriticalfactorinthelearningoftechnique.Thecorrectmovementscannot

beperformedunless thenervous system is relatively fresh. Setsofmore than three repetitionswilldo little todeveloptechnique.Inaddition,technicaltrainingshouldbeperformedatthebeginningoftheworkoutwhenthe

athleteisfresh.Trainingweights.Theweighttobeusedshouldbedeterminedempiricallybyasupervisingcoach.Many

athletesareanxioustouseheavyweightsandneedtobeinhibitedfromusingweightsthatcausetechnicalflaws.The actual weights may vary from day to day depending upon the physical condition of the athlete, and

adjustments shouldbemade. On theotherhand, athletes shouldnot trainwithexcessively lightweightsoncetechniquehasbeguntostabilizesincethiswillinhibitthedevelopmentofbalanceandsupportivemusculaturethat

canonlybeachievedwithheavierweights.One‐on‐onecoaching.Itisalmostimpossibletocoachtheliftswithalargegroup,andthemosteffective

means is to work one‐on‐one. In the long run, this will be themost effective use of time since proper initialinstructionwill lateralleviatethecostlytimeexpenditure incorrectinggrosstechnicalerrorsandwillreducethe



possibilityof injury. This isprimarilydue to the individual idiosyncraciesof eachathlete. Within certain,oftennarrow,limits,eachindividual’stechniquemustbecustomized.

EQUIPMENT

ThefollowingitemsshouldbeconsideredbasicnecessitiesfortheteachingoftheOlympiclifts.1. ArevolvingOlympicbarofstandarddimensions(7feet/220cmformen,or6feet,7inches/201cm

forwomen).2. Platesofstandardheight(17.71inchesor45cmindiameter).Rubberbumpersarepreferablesince

theywilllastlonger,ridethebarbetterandincreasethelifespanofthebar,theplatformandquitepossiblythefloorbeneath.

3. Aplatform(preferablymadeofwood),willoffersurefootingwithout“gumminess”,eliminatesomestressinjuries,andincreasethelifespanoftheplates.8feet(2.44m)x8feetisanadequatesizefor

atrainingplatform.4. Adjustablesquatrackswillallowforexercisesthatarespecializedforthejerk.

Thefollowingitemsmaybeconsideredoptional,butwillgreatlyfacilitatetheteachingoftechnique.1. Adjustablepullingblocks(whichmayinactualitybeseveralboxesofvaryingheights)enablethebar

tobeplacedatoptimalheightsforlearningthelifts.2. Straps that attach the wrists to the bar will allow the trainee to perform assistance pulling

movementswhenthegriphasbeenfatigued.

THEJUMP(POWER)POSITIONJumping is a fundamental activity. With the advent of bipedalism as a primary means of human

locomotion, thedevelopmentof jumping ability hasbeenan invaluable survival tool. Running, andparticularlysprinting,isaseriesofalternatingone‐leggedjumps.Throwingistheresidueofmomentumdevelopedbyjumping

ability. There are few ground based athletic activities that are not crucially dependent upon an individual’sjumpingability.

Weightlifting is no exception. In state‐sponsored weightlifting programs where promising you areidentified, vertical jumping ability is universally considered to be one of themost critical criteria for predicting

future success. Modern training programs all emphasize the development of vertical and horizontal jumpingabilityasamajorpartoftheearlyregimen.Asaresult,weightliftersareprodigiousjumpers.TheWorldChampion

BulgarianNationalTeamhasaqualifyingtestthatrequirestheirathletestojumpupontoanadjustableplatformsetatnippleheightfromastandingstart.TwoofthemembersofourU.S.1984Olympicteam,GuyCarltonand

AlbertHood,werecapableofleapingupontoabenchthatwasevenwiththeirclavicles.Theobviousconclusionisthatsnatchesandcleansandjerksandverticaljumpingareavariationonacommontheme:theexplosivepower

isgeneratedwhichmoveseitheranimplementorthebodywithgreatspeed.Liftingweights,aswellasallrunningandjumpingmovements,isvitallydependentupontheabilityofthe

athletetoassumeaposturethatsituatesthebodyoverthemetatarsals,or theballsof the feet (Figure5). Forexample, it is not uncommon to seemanyuntrained, adolescent sprinters runningwith the headback and the

trunknearlyupright.Onlywhentheycanbetrainedtokeeptheheadlevelandthetrunkinclinedslightlyforwardcanbetheirsprinttimesbeminimized. Accomplishedbasketballreboundersoftenforcetheiropponentsoutof

the play by subtly forcing them back off their optimal jumping posture and effectively inhibiting their jumpingability.



Fig.5Thisisthepositionfromwhichalljumpingandoverheadliftingmovementsmustbegin.Thisshould

beafamiliarpositiontomanycoaches.

Weightlifters are athleteswho are strong enough to take a heavyweight off the floor into an optimaljumporpowerposition,whilekeepingthearmsandtorsorigid.Whenthistakesplace,thebarwillgenerallybe

situateddirectlyabovethemetatarsals,andataheightthatbringsthebarintocontactwiththeuppertwothirdsof the front thigh (depending on grip‐width, and limb‐length to torso‐length ratio), and the athlete will be

preparedtogenerateanexplosivesnatchorcleanpull. Inthe jerk,the lifter issimply jumpingupwardwiththeweightcomingofftheshoulders.Inshort,weightliftingisajumpingactivity.

THESNATCH—THEBOTTOMPOSITION

Thesnatchisbesttaughtwhenacertainrationalorderisemployed.Thisinvolvesfirstteachingthelowsquatpositionasthiswilldictatehandandfootplacement. Thesequenceprogressestothelearningofthepull

fromthepowerposition,thepullfromthefloorandthenthelearningofthetotalmovement.This section begins with a discussion of bottom position since this will determine grip width for the

performanceof the snatch. Inessence, thebottomposition requires the lifter tobeable to sit ina flat‐footedsquatwiththebarbalancedatarm’slengthoverhead.Thewidthsofthestanceandthegripmustbeempirically

determined based on the individual’s flexibilities and limb lengths. The feetmay be pointed straight ahead orslightly outward, again depending upon the individual’s flexibilities. A flat‐footed stance in catching the bar is

absolutelyvitalandnecessitatestheuseofappropriatefootwear. Thereisapossibilitythatanathletemightbe



incapableofassumingthebottomposition,inspiteofalloftheprescribedstretching.Insuchasituationitmustberealizedthattheindividualissimplynotsuitedforhesport.

Stretching of the ankle, knee, hip and shoulder joints should precede the performance of any bottompositiontraining.

Adescriptionofthebottompositioncanbebrokendownasfollows:(Figure6).1. The lifter is sitting comfortably in a squatpositionwith the feet flat on the floor. Thebent knees

shouldbeprotrudingwellaheadoftheankles.2. Thetrunkshouldbeuprightorslightlyinclinedforwardwiththeheaderect.

3. Thearmsshouldbe lockedoverheadwithaneffortbeingmadetoturntheelbowsmedicallyandagrip‐width considerablywider than shoulderwidth. In larger athletes a collar to collar grip is not

uncommon.Thebarshouldbeslightlybehindorevenwithalineextendingdirectlyupfromtheears.

Fig.6TheBottomPosition

Exercisestolearntheposition

1. Overheadsquat.2. Snatch‐grippressbehindneckinasquatposition.

3. Snatchbalance.Thelifterstandserectwiththebaracrosstheshouldersbehindtheneckandkneesunlocked.Thesnatchwidthgripisthentaken.Thelifterthendropsrapidlyintothebottomposition

whilesimultaneouslyextendingandlockingthearms.



THESNATCH—THEPULLEachsequenceshouldbemasteredbeforeproceedingontothenext.

Apparatus:Thebarbellshouldbeplacedonblocks(Figure7)sothattheathletecantakethesnatchgripwidthdeterminedintheprevioussection,andassumethepowerposition.(Note:inlieuofblocks,theathletecan

workfromthehangpositiondippingthebartothepowerposition. This isnotaseffectiveasemployingblocks,butwillsufficeifthecoachingisexperiencedatthismode.).

Figure7.Theplacementofthebarbellontheblock.

Stanceandposture: Thewidthofthestanceanddirectionofthefeetmustbedeterminedempirically,butshouldcloselyapproximatethepositionfromwhichvertical jumpingismosteasilyperformed.Theathlete’s

balanceshouldbeontheballsofthefeetwiththemetatarsalssituateddirectlyunderthebar.Thebackshouldbemoderately arched and the shoulders should be ahead of the bar with the latissimus dorsi tensed. The armsshouldbemedially rotated (toward thecenter)bycontracting thepectoralismajor. Thiswillhave theeffectof

forcingtheelbowstopointoutwardstowardtheendsofthebarbell.Theheadandneckshouldbeerectwiththeeyesfixedonafocalpointslightlyhigherthanstandingeyelevel.

The action—jump and shrug (Figure 8): From the aforementioned posture, the athlete should simplyattempttospringupwardextendingupontheballsofthefeetandbringingthehipsforwardandupwardwhile

simultaneouslyextendingtheknees.Asthetorsoreachesaverticalposture,theshouldersshouldshrugviolentlyupwardswhilethearmsremainforciblystraight.



Figure8.Jumpandshrug

Coachingsuggestions:Emphasizethattheactionisinitiatedbyarapidextensionofthekneesandhips.Anemphasisshouldbeplacedonmaintainingfootcontactwiththefloorthroughoutthemovement,andtohold

the final position up on the toes. Constantly encourage the athlete to keep the back arched since the forcesgeneratedbythelegscannotbetransferredtothebarthroughalimptorso.Emphasizebringingthehipsupward

andforwarduntiltheyaredirectlyoverthetoes.The action—adding arms (Figure 9): Once the shrug off blocks has beenmastered the athlete is now

readytoincorporatethearmsintothepull.Thesequenceofactionsshouldbeleg‐hipextension,shrugandarmpull. To theuntrainedeye, thesemayat first appear tobe simultaneousbut they are in fact sequential in the

previously statedorder. Thecriticalpoint tobeemphasized to theathlete in thearmpull is toconcentrateonelevatingtheelbowshightothesideinsteadofelevatingthebar. Inallmovements, it isessentialtoemphasize

themovementofbodyparts,ratherthanthemovingofthebar.Thismovementshouldbecompletedbyattemptingtoremainuponthetoeswiththeelbowsraisedand

pointingupwards.



Figure9.Addingarmstothejumpandshrug.

Coachingsuggestions:Encouragetheathletetoattempttocurlthewristsintowardthecoronal(frontal)planeof thebody. Thismaynotbepossiblegiven theweight thatwill eventuallybe lifted,but itwillhave the

effect of forcing the elbows out to the side, whichwill insure a linear pathway close to the body for the bar.Throughoutthemovementencouragetheliftertofeelthepressureonlyontheballsofthefeet.Uprightrowing

withsnatchgripemphasizingtheactionoftheelbowsisanexercisewhichwillaidtolearningthispattern.

THESNATCH—THETURNOVERThepull havingbeenmastered, theathletemustnowconcentrateon the turnoverphase inwhich the

armscomeunderthebarandsupporteditoverhead.Thisisbestaccomplishedusinganexercisecalledthemusclesnatch.

Themusclesnatch(Figures7,9,10):Asbefore,themovementshouldbestartedwiththebaronblocksatpowerpositionheight.Thekeyphasehereistheactivityofthearmsafterthepullhasbeencompleted.Again,

theemphasisshouldbeplacedontheactionofthearmsandnotonforciblymovingthebarbell.Once the pull has been performedwith a very light weight, the lifter will quickly settle back to a flat

footedstancewithlockedknees.Theelbowsshouldbeswungforwardfromthelateralraisedpositiontoaplanein front of the bar simultaneouslywith the planting of the feet and locking of the knees. This armmovementshould be performed in a fast and snappymanner. The arms should then immediately begin to press the bar

overheadinanearlyverticalpathway.Theheadandtorsoshouldnotleanforward.



Duringthecourseoftheturnover, theelbowshavemovedfromaposition lateral tothehead, forwardandmedially,andthenupward,backwardandlaterally.Allofthisshouldbeperformedassmoothlypossible.

Figure10.TheTurnover

Coachingsuggestions: Emphasizethefastandsnappymovementofthearms. Thisparticularturnover

action isdesigned tokeep thebarmoving ina linearpathway,andwillultimatelybeused to force the lifter towedgethebodyundertheweight inthesquatsnatch. Encouragetheathletetorotatetheelbowsforwardand

pressup.Don’tforgettoemphasizemaintenanceofthefocalpoint.Thesnatchgrippressinfrontoftheneckisagoodexercisetolearnthemovement.Incorporatingthearmsintothesnatchmovementwillenabletheathleteto

remainawareofthepositionofthebarandhowtoreacttoitsdynamicsduringthecatchandamortizationphase.

THESNATCH—THECATCHTheprimaryexercisetoteachthecatchingoftheweightoverheadisthepowersnatchfromblocks.The

greatestdifficultyhere lies intheabilityofthe legstostopthedownwarddropofthebodysimultaneouslywiththe lockoutof thebaroverhead. Thismovementwill differ from themuscle snatch in threeways: theweights

used will be heavier, the arm lockout will be much faster, and the legs and hips will bend as the liftersimultaneouslylowersthebodyunderthebarasitislockedout.

Thestartingpositionwillbethesameasinallpreviousexercises.



The power snatch from blocks (Figures, 7, 9 11): The bar is pulled rapidly as before, and the actionremains identical to that of themuscle snatch. The primary difference here is the action of the legs. At the

completionofthelegextensioninthepullandsimultaneouswiththeactionofthearms,thefeetwillbeplantedandthekneesandhipsunlockedtoallowthebodyto lower itselfunderthebar. Thelegsandhipsshouldthen

instantaneouslytightenandstopinapositionresemblingaonequartertoonehalfsquat.Thispositionshouldbeheldforacoupleofsecondsinordertoreinforcebalance.Theentiremovementshouldbefastandsnappy.

Coaching suggestions:Emphasize speed. Reviewing themaintenanceof thearchedbackand the focalpointmaybeinorder.Emphasisshouldbeplacedonkeepingthebalanceontheballsofthefeetduringthepull

phase.A set consisting of a shrug, a high pull and power snatch will help to reinforce the necessary motor

patterns.

Figure11.Powersnatchfromblocks.

THESNATCH—THECATCHANDMORE

Thesquatsnatch is learnedwhenthetraineecannegotiateapowersnatchandthendropwithcontrolintoanoverheadsquatposition.Oncethepowersnatchismastered,theathletecanthenproceedtogointoan

overheadsquatwithoutstandingerectbetweenthetwomovements.Thedescentintotheoverheadsquatshouldbecontrolledbythehipsandlegs,andcrashingshouldbeavoidedsincethiscanleadtoinjuryandlossofcontrol.Emphasisshouldbeplacedonbeingawareofthepositionofthebarthroughouttheentiremovement.Itisusual

for the stance of the overhead squat to differ from the stance for the pull. To accommodate this the athlete



should move both feet at the completion of the pull and prior to or simultaneous with the catch. This willgenerally be a lateralmove, and in no case should it be intentionally forward or backward, at least during the

learningphases. Theactualmovementof the feet shouldbea skimmingone, andnot ahop since thebody isnonsupportivewhenthefeetarenotincontactwiththefloor.

Aftermanyrepetitionsofpowersnatch‐overheadsquatcombinations,amotorpatternwilldevelopthatisconducivetolearningthesquatsnatchoffblocks,andtheathletewilldevelopasenseofsecurityinthesquat

position.

THESNATCH—THESQUATSNATCHOFFBLOCKS(Figures7,9,12)The learningof the squat snatch (In this case the term squat snatch beingemployed todifferentiate it

fromthepowersnatch.Inreality,itshouldproperlybecalledthesnatch.)isanalmost“allornothing”proposition.Thepower snatch/overhead squat combination ismerelya jumpingoffpoint. From thispoint,heavierweights

mustbeemployeduntiltheathletecannolongercatchtheweightataheightsignificantlyabovethefullbottomposition. Much fear and trepidationmay precede themastery of the squat snatch, but once themovement is

performed correctly this fear seems to vanish almost simultaneously. Only a great many repetitions ofconcentratedtechnicaltrainingcanleadtothedevelopmentofasoundsnatchingtechnique.Repetitionsshould

bekepttodoublesandtriplesandconstantoversightbythecoachisnecessarytopreventflawsfromdeveloping.Again it is helpful to perform a shrug, a high pull and then a squat snatch to reinforce correct pulling

technique. Shadow liftingorperformingthemovementwithanemptybarhassomevalueas faraskinestheticdevelopment isconcerned. Thecoachshouldconstantlyre‐emphasizetheimportanceoffocalpointandarched

back. The arched back is especially important during the catch in the bottom position in order to prevent acollapseinposture,andsubsequentlossofthelift,oraninjury.

When the squat snatch is performed correctly, the athlete will feel the body being pushed into thebottom position through the actions of the arms as they lock out. During this phase (called the amortization

phase), the torso should be tightened in preparation for supporting the weight. Once the bottom position isreached, the entire body should tightened in preparation for the recovery. Frequently, itmay be necessary to

balance for amoment in the bottomposition, but remaining there for an unnecessary period of timewill onlyfatiguetheathleteandmakerecoverytoanuprightstancemoredifficult.

Coachingsuggestion:Thesquatsnatchisnotavariationofthepowersnatch,norvice‐versa.Theyare,infact,twodifferent,thoughsimilarmovements.Thisshouldbeemphasizedtotheathlete.Thereisnosubstitute

forlearningthesquatsnatchproperly.



Figure12.Fullbottompositionofsquatsnatchoffblocks.

THESNATCH—PULLINGOFFTHEFLOORDividingthefirstpullintotwophases:Forthepurposeoflearningthepulloffthefloor,experienceshow

thatitshouldbelearnedintwophases—thefirstfromthefloortothekneesandthesecondfromthekneestothepowerpositionashasbeendescribedinaprevioussection.Thefirstphaseofthefirstpullbeginswiththelearning

ofthegetsetposition.Addressingthebar:Theathleteshouldlearntoproperlyaddressthebar,thatismakesurethatitisinthe

properpositionontheplatformforthelifttocommence.Oncetheathletetakesagripthereshouldbenorollingofthebar,asthisaddsanothervariationtothetechniquethatisbothdistractingandunproductive.Mostlifters

will roll thebaruntil it is perpendicular to themedianaxis and then standover thebar andgather themselvesbeforesquattingdowntotakethegrip.

Thegetsetposition(Figure13):Withthebarbellonthefloorinfrontofthelifter,thefeetshouldplaced

at the previously empirically determinedoptimalwidth and the angle in such amanner that the bar is directlyabovethemetatarsals.Thetorsoshouldnotbeinclinedforwardfromthehipjointwiththebackarchedinsucha

mannerthatthechestandabdomenareprotrudedforward. Thekneesshouldbesimultaneouslybentuntilthebarisincontactwiththeshins.Whilekeepingthebackarched,theliftershouldinclinethetorsotoapointwhere

theshouldersareaheadofthebarandthepreviouslydeterminedsnatchwidthgripwithahook.Thelegsshouldbe in a quarter to third squat. The headmay either be at an angle to view the focal point at slightly‐above‐

standingeye‐heightorheldatananglethatallowsthenecktoformastraightalignmentwiththeupperspine.The



balanceoftheliftershouldnowbeontheballsofthefeet,althoughtheheelsaremaintainedincontactwiththeplatform.Thisistheoptimalgetsetposition.

Figure13.The“getset”positionforpullingoffthefloor.

The firstphase (Figures13and14):As thebar travels from the floor tokneeheighteveryeffortmustmadetoinsurethatthecorrectangleofthetorsoinrelationshiptotheplatformismaintained. Thatisthehipsand shoulders should travel upward at the same speed. The best way to conceptualize this is to think of the

barbellasastationaryimplementandtheplatformasmovable.Theoptimalmovement,therefore,istopushthefloordownbyextendingthelegsonly.Thiswillcausethebarbelltobegintoswingforwardtoapositiondirectly

under the shoulders. Every effortmust bemade to avoid this since the success of thepull is dependent uponkeepingtheshouldersaheadoforabovethebarbellduringthefirstphaseandsecondphase.

Thisisaccomplishedbystabilizingthearmswiththelatissimusdorsi.This,however,maytendtopulltheelbowsbackward.Thiscanbepreventedbymedialrotationofthearmsbythepectoralismajor.

Duringtheliftingofthebarfromthefloortotheknee,thebalancewillmovefromtheballsofthefeetbackwardandslightlylaterallytothemiddleoftheanterior‐posterioraxisofthefoot,butneverasfarbackasthe

heels.Learningthis firstphase isvital,andmanysetsoftwotothreerepsmustbeperformedtodevelopthis

pattern.Atnotimemusttheshouldersbeallowedtomovebehindthebarduringthisphase.Whileexpertsadvocatethearmsbeingratherlooseandrope‐likeduringthisphase,theymust,infact,be

heldrigidlystraight. Thismightbestbeconceptualizedbyconsideringthebartobeagymnasticshorizontalbarwhiletheathleteholdsaplanche.Inthismanner,theathleteisusingthetokeeptheshouldersinfrontofthebar.



Figure14.Phaseone—pullfromfloortoknees.

Thesecondphase:Inthesecondphaseofthepulloffthefloor,theathleteisconcernedwith“cockingthetrigger,”sotospeak.Thebarwillbemovedfromthekneestothepowerposition,whichcanbeanywherefrom

midthightocrotchheightdependingupontherelativelimb‐lengthsandbodyweight.Themostimportantfeatureisthatthekneeswillactuallyrebendastheymoveforwardunderthebar,andthepointofbalancewillshitfrom

mid‐foottotheballofthefootwhiletakingamoremedialpathwayduringthereturn(asopposedtothepathwaytakenduringthefirstphase)

Philosophicalapproach:Whileactuallyimpossible,thetheoreticalidealistomovethebarinapathwaythat is basically a vertically straight line (as viewed from the side). Any excessivemovement of the bar in the

sagittal plane is discouraged. Since the athlete has the best leverage in barmovements that are vertical. Toaccomplishthis,theaimistomovethebodyintothemostbiomechanicallyeffectivepositionsasthebarcontinues

initsupwardpath.

Continuingoninthesecondphaseofthepulloffthefloor(Figure15)Once the bar has been pulled above the knees, with the shoulders still in front of the bar, the lifter

extendsthehipsforcingthemtobrieflymakecontactwiththebar,forcingthekneesforwardunderthebarwhilestrikingthebarwiththetopsofthethighsand/orthehips.Duringthisphasethebarisrisinginnearlyastraightline,andthehipsarebeingbroughtclosertotheverticalpathwayTheshouldersmuststillbekeptinfrontofthe

barthroughcontractionofthelatissimus.Whenthebarhasreachedthepowerposition,thebalanceshouldnowbeontheballsofthefeet,readytojumpwiththeheelsstillincontactwiththeplatform.Ifthelifterstartedthe

movementwiththeheadasanextensionofthespinktheheadshouldnowbeinapositiontoallowviewingofthefocalpoint.



Figure15.Continuationofphasetwo—pullingthebarfromthemid‐thighorhips.

Acommonproblem Themostcommonproblemassociatedwithpullingofftheflooristhetendencyoftheliftersto“shoot”

thehipsattheverybeginningofthelift.Whatwillpreventthisisaverycontrolledeccentriccontractionofthehipflexors. Hips commonly rise prematurely due to an isometric contraction of the hip flexors coupled with anattempttoplacethe legs ina favorable leveragepositionprior toactuallymovingtheweightoff the floor. The

correctmotorpatternmustconstantlybecoachedandreinforced.Thisisonebadhabitthatmustnotbeallowedtodevelop.

Alearningpattern

The liftmightbestbe learnedbyperforming setsof four repetitions ina combinationof fourdifferentexercises.Inthefirstrepetition,theweightisliftedonlytokneeheightandheldforatwo‐secondpause.Inthe

secondrepetition,theweightisliftedfromthefloortopowerposition.Inthethirdrepetitiontheweightishighpulled.Inthefinalrepetition,afullsnatchmovementisperformed(Figure16).



Figure16.Fullsnatchposition

Areviewofthesnatch Thefollowingsequenceshouldbeperformedinthecorrectperformanceofafullsquatsnatch:

1. Startingpositiona) Optimalgrip

b) Optimalstancec) Archedback

d) Shoulderaheadofthebar2. Pullfromthefloor

a) Firstphaseb) Secondphaseandshift

3. PowerPosition4. Jump

a) Legextensionb) Hipextension

5. Shrug6. ArmPull

7. Turnoveranddropunderbar8. Lockandcatch

9. TightenandsupportintobottompositionLearningthesnatch

Learning thecorrectpatterns for thesnatch isbestdonewithweights thatare in the60 to85percentrange of weights. This obviously going to be an approximation with the neophyte since it is impossible to

determine100percentiftechniquehasnotbeenlearned.Oneof theproblemsofworkingwith the lowerpercentages is that these liftsbecomepower snatches

ratherthansquatsnatches.Twooptionsareavailablefortheathlete,andbothshouldbeutilized.Thefirstisto



simplypowersnatchandthenridetheweightdownintotheoverheadsquat.Thesecondistoperformthesecondpull at submaximal speed,whilemoving under to catch it atmaximum speed. As theweight increases in this

secondvariationthespeedofthepullcanbeincreasedtomaximum,whilethespeedofmovementunderthebarcanbemaintained.Themaximizingofbothspeedsshouldbereachedataroundthe85percentofmaximumlevel.

Toreiterateandreinforce,technicaltrainingshouldtakeplaceatthebeginningoftheworkoutwhenthe

nervoussystemisfresh.Itshouldbesupervisedverycloselyinitiallytoinsurethatincorrectmotorpatternsdonotdevelop.

Aclosingnotetocoaches

Mostexperiencedcoachesshouldbeawareofthefactthatitismoreimportanttoteachthe“feeling”ofamovement, rather than to just tell the athlete what to do. Obviously this ”feeling” can best be imparted by

someonewhocancorrectlyperformthemovements,butthiswillnotbepossibleinallcases.Acoach’salternativetolearningtheliftsistodiscussthemwithapracticingOlympiclifterwithgoodtechniqueorwithaweightlifting

coachexperiencedinteachingthelifts.Myclosingbitof advicebrings tomind the first episodeofStarTrek—TheMenagerie. In thatmaiden

voyage,adismemberedwomanistheonlysurvivorofaspaceshipcrashonanalienplanet.Thealientechnologyallowsthemtosaveherlifeandreconstructherbody.However,sincetheyhadnootherexamplesavailablesheis

reassembledinarathergrotesquecaricatureofahuman.“Wehadnoidea….”ExplainthealienstothecaptainoftheEnterprise.

Ifyouaregoingtocoachthelifts,youneedtoseewhattheylooklikewhenperformedcorrectlyandnonumberof articles, pictures, or videos is going to replace the real thing. The timing anddynamics canonly be

appreciatedbyactuallywitnessingthelifts.

Documents

Optimal Technique Snatch Clean and Jerk