Here is the full video regarding the fault of disconnecting the bar from the body during the dip and drive of the jerk as I promised last week. When athletes first learn to perform the Jerk, they are cued to go fast. This poses a problem for coaches with athletes who dip so fast they lose contact with the bar.
I teach my athletes that they do not have to dip quickly. In fact, they should dip slow and controlled. What needs to be fast is not the dip, but the reversal direction into the drive. Losing contact of the bar will only make the bar feel heavier and could cause pain as the body collides with the barbell on the drive up.
One cue I use is; "let the bar take you down" into the dip. Doing so tends to cause better control. When cues fail, I try these drills. They are certainly not the only ones that exist, just the ones I often use.
Early arm pulling, how do you fix it? I will start by saying that an "early arm bend" is only bad when the arm straightens then rebends during the lift. This normally occurs around the Power Position and into the 2nd Pull (aka triple extension, aka jump). This decelerates the bar and causes more work in the end. In real time speed, it will look like a popping of the elbows.
What if the athlete bends the arms but never straightens them out? That is, what if the arms bend early and they are kept bent during the rest of the lift? Personally, I might let it go and not dwell on it too much. I have allowed several athletes to get away with an early arm pull if they are able to keep the force against the bar and not decelerate. In the end, it comes down to the discretion of the coach.
There is nothing wrong with bent arms as long as the athlete can produce constant tension on the bar itself. How do you go about fixing and early bend? Ever notice that telling the athlete to keep their arms straight does not work? That is because people bend their arms early to create the very thing the Power Position is supposed to do for them, which is speed. So, I drill Snatch or Cleans from the Power Position. The idea behind this drill is (a) to eliminate the opportunity to over use the arms, and (b) to do so with moderate to heavy weight and force vertical leg drive instead of the upper body. If they still bend arms too soon, it is not heavy enough. If done correctly, the timing of the legs followed by the arms is perfected.
There are 3 main reasons why people jump forward on Snatch: (a) shifting onto toes right off the floor, (b) during transition passed the knees they shift their hips too far forward, or (c) they simply smack the bar out in front from the hips. I suggest coaches identify which one their athletes are doing then address it accordingly. To simply see an athlete jumping forward is one thing, but to identify why, or when it occurs, is most important. The line in this video is not to show bar path but rather to label the frontal plane, where the bar may not pass.
To conclude my "Texbook" series, I wanted to discuss the Jerk. Here we have a Jerk I would refer to as texbook, not because I think it's "perfect." As I've said multiple times, there is no such thing as "perfect" since that term is only relative to the individual. I will however refer to this lift as textbook, in that it has principles that are widely accepted. From the set up, to the Dip & Drive, into the overhead receiving position, this Jerk is a great example to follow.
When I talk about "timing" in the Snatch, Clean, or Jerk, I am referring to receiving or "catching" the bar in a quick and stable position. This smooth timing of the bar is essential to controlling heavy load. In order to make my athletes faster and more functionally stable, I promote the concept of elbows & feet reacting together.
I often cue the athlete to "lock and land together." If the athlete can consciously do so, simultaneously, it will not matter how heavy the bar is. The athlete can receive the barbell in a strong, functionally stable position. Note: I like the loud sound of the feet when catching the bar, but I do not necessarily want a dramatic stomp. The sound of the feet can be made without excessive airtime. What I am looking for is a swift shift of the feet, which must be learned. This timing of the bar can be made proficiently by ensuring the elbows and feet work together.
Here is what I call a Textbook C+J. I am not suggesting it is a “perfect” lift, there is no such thing. I feel a “perfect” lift is relative to the individual athlete. We are all just a bit different. One size does NOT fit all. So long as a person’s technique meets my 3-point criteria; safe, efficient, and comfortable, then it is a good lift. This video shows an athlete I train whose technique I felt was very “textbook”, in that it just happens to correlate with many books, articles, and curriculum of various certification courses. You will notice how I breakdown all the positions as she lifts
This is what I refer to as a textbook Snatch. I am not suggesting it is a “perfect” lift, there is no such thing. I feel a “perfect” lift is relative to the individual athlete. We are all different; one size does NOT fit all. So that being said, as long as a person’s technique meets my 3-point criteria; safe, efficient, and comfortable, then it is a good lift. This video shows an athlete of mine on her way to a PR in the gym. As I was setting her warm ups, I noticed her movement what was some would consider “text book”, in my opinion. It just happens to possess mechanics consistent with many books, articles, and curriculum of various certification courses
Do you or your athletes experience a crash of the barbell during heavy Cleans? In order to avoid the excessive smashing on the shoulders, coaches need to teach their athletes how to “meet the bar.” The concept of meeting the bar was introduced to me by my first Developmental Coach when I was a young boy growing up in the sport. He taught me to “catch high and ride low” and it is exactly how I teach my athletes now.
As all things on earth, what goes up must come down. The bar is no different so athletes must “catch” the bar when it has reached the top of its trajectory (path). The location of the bar when it has reached its full height will determine where the athlete should receive the bar. It does not matter how high or low, or how heavy the bar is.
The worst thing an athlete can do is drop to the bottom and wait for the bar. The crash of the barbell occurs when the athlete separates him/herself from the bar. It is not only ineffective but unsafe. With time and training, the idea of smoothly meeting the bar can be accomplished even at 1RM. Are there drills that can help an athlete learn how to meet the bar? Sure, perhaps some Hang position lifts would work. In the end, it’s an effort that must be made on the part of the athlete. No tricks, no special tactics, just work on it. It’s a matter of body awareness.
3-Position Snatches or Cleans are a great way to develop technique and power. The goal of the athlete will determine in which order the sequence will be executed. By definition, 3-Position Snatch and 3-Position Clean is the execution of 1 rep from various heights on the body in a sequential order; such as floor, midhang, and the power position (hip).
Snatching or Cleaning from all 3 positions equals one repetition. As stated, depending on what the coach wishes to accomplish will determine which order they should be executed. If the aim is to develop power, the order should be (1) floor (2) midhang then (3) power position. The logic behind this by the time the athlete has reached the third position they should be under a bit more fatigue and executing a lift from the hips is challenging.
The athlete has no choice but to engage the legs & open the hips with maximal effort in order to be successful. Yes, this can be done with moderately heavy weight. In fact, the heavier the better so long as the athlete is successful in the final position. If however, the goal is better technique, then the order should be reverse; (1) power position (2) midhang then (3) floor. The idea here is that the athlete starts with the simplest of the movements, followed by the more complex movement from the midhang and ending from the floor for the full technique. This is similar to how coaches should teach Olympic Weightlifting; “high to low.” This video gives the example of 3-Position Snatch but the concept applies to 3-Position Clean.
Shrugging; it is not something I teach my athletes. I rarely discuss it. I allow it to happen naturally in the body. But a question recently posed to me was whether we should teach our athletes to shrug up (vertically) or shrug back. If you feel you must address it at all I would say shrug up. Teaching to shrug back over-complicates the movement and I prefer to keep things simple (which is why I do not mention it). If you must, shrug towards the ears.
Trainers who encourage athletes to shrug back may be trying to aim the bar back towards the shoulders (Clean) or behind the head (Snatch). Or they may be making the effort of creating more elevation. But what pulls the bar back in place to receive it isn't shrugging but rather leaning back and the aggressive use of arms in the turnover.
Shrugging alone is too short of a movement to affect bar’s trajectory (path). You want the bar to go back? Aim it with the full body (legs, trunk and arms). You want elevation of the bar? Again, use the whole body, primarily the legs.
Plymoetric movements are important to Olympic Weightlifting.
How to properly load hamstrings
Proper Hang Position
Proper Execution of The Dip & Drive and Split Distribution
Camargo’s way of teaching the Jerk
How the Snatch and the Clean are the same
Why teaching the shrug is bad
Camargo’s way of teaching the Clean
How the Snatch and the Clean are the same
Less hips, more legs