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Staying Over the Bar in the Snatch & Clean: What, Why & How
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- Опубліковано 20 січ 2020
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See this on fixing the problem - • How to Stay Over the B...
You hear the cue to stay over the bar in the snatch and clean, but you’re not sure what that means, and you may even find yourself bewildered by the fact that every elite lifter in the world is behind the bar at the top of the pull. Let’s clear up the confusion, because it’s actually really simple.
Staying over the bar simply means keeping the shoulders above or in front of the barbell in the first pull. Typically we want the shoulder joint approximately above the bar until about the knee, and slightly in front of the bar between the knee and mid-thigh.
The purpose of this position is to help maintain balance and bar proximity while moving us into an optimal position for the final upward explosion of the second pull. That position is balanced over the whole foot, the shins approaching vertical, and the shoulders at least slightly in front of the bar.
This position allows maximal hip extension force and a natural scoop of the knees forward under the bar to allow vertical leg drive to contribute to bar elevation and proper trajectory. Note that the actual position and timing will vary based on proportions and relative hip and leg dominance.
Allowing the shoulders to move behind the bar early-that is, not staying over the bar long enough-reduces possible hip extension force, begins shifting the balance backward, and prevents complete extension of the body in the second pull-the body can’t complete the extension for maximal force and elevation because to do so would place the center of mass so far behind the base that we would fall over. This means a weaker, incomplete pull and usually a jump backward away from the bar, particularly of the feet if not the entire body.
The shoulders do and must move behind the bar at the top of the pull. A proper finish position will place the extended legs approximately vertical with the hips somewhat hyperextended to bring the shoulders slightly behind the hips with the bar in full contact with the body. Reaching this position has nothing to do with staying over the bar or not-this is a different phase of the pull.
Staying over the bar is achieved by simply not opening the hips until the bar is approaching mid-thigh and we’re intentionally initiating the second pull. In other words, we’re trying to stand from the starting position to the second pull entry position without significantly changing the angle of the back. Just push against the ground with the legs and maintain balance while actively pushing the bar back toward the legs.
To train the skill and strength to stay over properly, use halting deadlifts to mid-thigh, segment pulls with pauses at the knee and mid-thigh, short pulls, segment snatches or cleans with a pause at mid-thigh, slow-pull snatches or cleans, and complexes combining any of these exercises with a snatch or clean.
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Greatest channel on the Tube. I miss the Instagram questions because you would answer but I had to leave it for mental health reasons
Yeah I should leave it for mental health reasons also but unfortunately it's part of my job.
Greg, I appreciate these videos so much. Short, concise, clear and so useful for clearing doubts. Big thanks
Greatest channel on the Tube.
I love how straight to the points these videos are!
Thanks again for all your doing
Thank you!
Jam packed two minutes.
Thanks for the video Greg! Can you do a video on “pushing thr bar back towards the legs” please? Many thanks!
Try this one - ua-cam.com/video/Qw_PpiezKuw/v-deo.html
Awesome breakdown and explanation. I am struggling to stay over the bar so end up exploding too early
Your content is amazing. Thanks for all the help you're providing!!
This is great content. Thank you!
excellent vid
At the moment of bar-body contact, how does shoulder position with respect to the bar change as snatch weight increases from 50% to 95%+? Or am I complicating this unnecessarily? Is the goal simply to always maintain even weight distribution over the foot until the end of the second pull?
Yes you're over complicating it. Positions should be essentially the same at any weight, and balance always identical. Bar-body contact should occur approximately as trunk becomes vertical.
Does not staying over the bar long enough also cause a loopy bar path? (especially in the snatch)
Not necessarily but it can
Your videos are incredible! I have noticed in my snatch that as my hips begin the scoop to drive the bar upward, one or both of knees have a tendency to come together slightly (like I'm knock-kneed or something, it looks like they turn inwards slightly). How do I correct that movement? Do I need to? I don't do it in any other movement (squat, etc). I am a (unlucky) long leg/long femur types for reference. Thank you!
If you don't have that inward knee motion when squatting or anything else, it's unlikely to be a lack of hip strength/stability and more a product of your technical execution - in this case, you're probably easing up a bit on the leg drive as you transition into the second pull. Continue pushing through the floor with the legs throughout the pull - never back off that drive, only increase it as you accelerate for the final pull along with the hips.
Hi Greg can you do a video regarding an uneven snatch catching position? Thanks!
www.catalystathletics.com/article/2138/Ask-Greg-Awkward-Foot-Position-when-Receiving-Snatch-Clean/
I can't really do this, no matter how much I research on it or even try different cues.
I just can't seem to keep the bar close past the knee in the clean, and that fucks up my pull greatly.
The bar doesnt really naturally push backwards towards the body at all in my case.
The bar will not naturally move backwards - it naturally moves forward because it wants to hang directly below the shoulders. You have to actively force it to move and stay back, and you have to be strong enough to. See this - ua-cam.com/video/5NleQRu_hvY/v-deo.html
Great info. I appreciate the video slow motion and pauses but the audio is too fast.
Do you do remote coaching? If so, how could I become a client?
I don't do one-on-one remote coaching anymore - I only coach my competitive team lifters and I have a couple online teams through Train Heroic, which you can get a week free trial on here - marketplace.trainheroic.com/brand/catalystathletics
Any good accessory excercises (apart from snatch & clean pulls) to develop the back strength to stay over the bar?
Yes, quite a few. See this for starters - ua-cam.com/video/5NleQRu_hvY/v-deo.html
Segment Pull - www.catalystathletics.com/exercise/315/Snatch-Segment-Pull/
Short pull - www.catalystathletics.com/exercise/478/Snatch-Short-Pull/
Halting DL - www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/
To name a few.
Catalyst Athletics oh my god this is the best service I have ever seen on UA-cam (or somewhere else)
I bought your book and in one of the training sessions you told me Shoulder Extension, what would it be?
I don't know what you're referring to... I can't think of a time I've ever called anything a shoulder extension.
@@CatalystAthletics so it is written: TUESDAYDeadlift snatch with pause in the air (hip):
5x2
OR Back Squat: 5 x 3
Shoulder Extensions: 5 x 5
@@juanortegatrainingtruck Do you have the spanish translation edition or something? I have to assume that's a not very good translation of whatever exercise name I actually wrote. Which program is it and I can probably figure it out
@@CatalystAthletics Weightlifting complete guide for athletes and coaches Greg Everett
Basic program for beginners.. page 273 week 1 day Tuesday
@@juanortegatrainingtruck So yes, it must be the Spanish edition because none of the 3 English editions even have a program on that page of the book. It is a push press (week 1) or snatch push press (week 2)
Is this what it means to stay patient?
Generally yes, although sometimes it's referring to finishing the pull before moving under the bar.
Man I'm telling you- I understand it, but d♤mn3d if I can do it. Offer any clinics for noobs?
Not doing many seminars anymore these days, but when I do them, you can find them here - www.catalystathletics.com/olympic-weightlifting-seminars/