Pull Under Harder Does NOT Mean Receiving Lower | Snatch & Clean Technique
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- Опубліковано 12 лип 2020
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Also see - • Receiving Depth for th...
Let’s clear up a common misconception: pulling under a snatch or clean harder and faster does not make you receive the lift in a deeper squat-it makes you receive it higher.
Pulling against the bar with the arms does 2 primary things. First, it changes our direction sooner and moves us down under the bar faster than gravity would alone. Second, it helps preserve more of the bar’s existing upward momentum so it continues traveling higher than it would otherwise.
If we put the same upward force on the bar in the first and second pulls, that means the harder we pull with the arms under the bar, the higher the bar will continue moving and the sooner we’ll be under it in the receiving position-which in turn means the higher our squat position will be when we fix the bar overhead or on the shoulders.
Receiving a snatch or clean in a deeper squat requires elevating the bar less or taking longer to pull under. Heavier weights can’t be elevated as much, which is why we’re forced to move lower to receive them.
In order to receive lighter weights at deeper depths, we have to either not pull the bar up as hard, pull under more slowly and with less effort, or delay our pull under.
We can and should reduce the force of the first and second pulls somewhat with light weights while warming up in order to better mimic the motion of our lifts with heavier weights, but we should always be applying maximal effort and speed to the pull under the bar.
This ensures we’re always training the optimal timing of our change of direction and the aggression and speed of the pull under rather than developing bad habits that will limit our ability to lift the heaviest weights.
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This library of information that is your channel is just the best
This explains so much that I was having trouble with. Great information!
Thanks for all the content!
Thanks, Greg! Keep quality content like this coming!!
Excellent video! Thanks, Greg!
Thanks for the video!
best WL channel on the internet
Appreciate your vids 👍
From 🇿🇦.. great videos always thanks
Love it!
As always, impeccable timing. This is just straight physics, but many (including myself) need this reminder to not be lazy for the 3rd pull. Thanks for all these vids to help us out
Thank you for providing this library of information and sharing your knowledge and experience. It truly is unparalleled on the internet and I hope you keep it up. I’m coming back to the sport as a ‘masters’ athlete (old man) after a 20 year break. The biomechanical insights you provide are helping me get stronger and stay injury free. Thanks
So concise lol
great video, thank you!
Preface: PR Snatch 220 lbs.
When I get near my PR, I catch as if I am doing a power snatch, very high. I get nervous to drop lower as I get near my PR. Like I mentioned in a live Q&A, I hardly ever miss, am I BS'ing? What drills can I run to get more comfortable dropping lower, because I feel like I can pull efficiently, to help make my numbers go up? And as always, if you have a remote training spot available, whenever, message me. Would love to work with you.
Have a look at this for some ideas - www.catalystathletics.com/article/2058/How-to-Fix-Powering-More-Than-You-Squat/
@@CatalystAthletics That is a really informative read. I am going to sit down on my accidental power, and really start ovhd squatting, and snatch balancing, because I clearly don't do enough frequency. Thanks again for the link!
👍
new to Olympic lifting and the clean is something I want to improve on. I feel like I'm cleaning well below my potential, which is completely unsurprising since I don't actually know much about the lift.
Any recommendations for learning the real anatomy of the lift? For example, I often hear people refer to the 1st, 2nd, and 3rd pulls, but I'm not clear on what those are.
Great video, and really enjoying the articles on your website.
My book will give you every detail imaginable for understanding the mechanics and learning how to perform the lifts - amzn.to/2TqeU8k
Hi Greg, how to work the reception of the snatch in depth, because the power sntach I can put much more weight?
See this - www.catalystathletics.com/article/2058/How-to-Fix-Powering-More-Than-You-Squat/
Does pulling fast under the bar is done by some movement or manipulation of the arms on the bar, or is it done by dropping your body down fast, and the arms follow by simply being attached to the bar?
Hope you understand my question
Should be an active movement. See this - ua-cam.com/video/kHo1YedpkRE/v-deo.html
Hey Greg do you think training with a bushing bar vs a bearing matters? A bearing barbell doesnt magically help you snatch more weight does it?
With heavier weights, it actually makes an enormous difference. Turnover in the snatch and clean requires the bar spin - the easier it spins, the quicker and more completely you can turn it over because you're not fighting the plates trying to rotate with the bar. As bushings get loaded more, there's more friction and they slow down - bearings will essentially spin equally well at any weight. So you have both the ideal spin at heavy weights, and consistency rather than having to adjust to changing spin as weights increase. So no, it doesn't magically help you - but it does scientifically help you.
Catalyst Athletics thank you 🙏🏽
Hi Greg, a question about clean technique. My proportions mean that the bar contacts at the upper thigh and brushes up and smashes into my bollocks. Big ouch :(. How do you work around this? Pls help as i would like to have children one day.
First, put some tighter underwear on and get control of your business. Second, see this - ua-cam.com/video/G8IDYxaBuec/v-deo.html
@@CatalystAthletics Thanks coach greg. Your content is amazing. I will definitely will be supporting through your patreon. love from the UK.
Great info, but I'm confused about something: Pulling under harder means receiving higher, right? How would you tell the difference (in technique) between a full snatch and a power snatch?
The difference is that in a power snatch, you never squat below parallel. Technically that's the only difference, although it's very common that lifters use a wider receiving stance for powers. So in both a power snatch or a snatch, this holds true - the difference is the ultimate height AND the continued squat depth (even full snatches are received above rock bottom and the athlete continues to sit in). See this - ua-cam.com/video/8JVAngCmYRU/v-deo.html
@@CatalystAthletics Thank you for the response. "Focus on your connection to the bar" made it click. Now i REALLY wanna lift and experiment, but we're still in a quarantine, so I'll have to wait. Thank again!
What should be the breathing techniques in a snatch?
Same as for any structurally-loaded lift - www.catalystathletics.com/article/37/Breathing-and-Breath-Control-for-Olympic-Weightlifting/
What would you say to Shi Zhiyong who said he trains to receive the bar higher and rarely goes full squat I wonder.
Not clear what you're asking. First, I wouldn't say anything because I'm neither his coach nor an armchair quarterback on the internet. Second, nothing about what he said is contrary to what this video says, which is what I have to assume you're getting at. I 100% in believe in trying to pull the bar as high as possible AND moving under it as fast as possible - that's how you lift the most weight. It's not a complicated proposition. If he's lifting the bar high and pulling under as fast as possible, as explained by this video, he'll be receiving the bar relatively high. So again, not sure what you're getting at here.
I might be misunderstanding something, but isnt it impossible to preserve upward motion of the bar with the arms if your feet arent on the ground?
No although I understand what you're thinking. Any force against an object will move that object and the one producing the force relative to each other to degrees proportionate to their masses and other things like present velocity/inertia, etc. So you're right in the sense that if we're not connected to the ground, we're not really going to be able to lift the bar significantly - but any upward force we continue putting on it will still act on it because our bodies have their own mass and inertia, so it will help keep the bar moving more than it would without that continued force.
@@CatalystAthletics that helps, thanks!
Be quicker under the bar.
And everybody asked me to "pull harder" at 80kilos 😒 and they proceed to say you have some issue, you always catch in the power position or ride the bar down. Bitch what do you expect if the bar get too high?!