Receiving Depth for the Snatch & Clean
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- Опубликовано: 16 сен 2018
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The goal is to execute our lifts as similarly as possible regardless of weight. In order to do this, we do have to reduce the amount of upward force we put into lighter weights because maximal force would make it impossible to execute the same motion. However, even with a reduction in force, lighter weights will be elevated more than heavier weights.
We don’t want to intentionally limit the elevation of the bar in order to perfectly mimic maximal weights. We need to train in a way that allows us to maximize our ability to elevate heavy weights enough to create adequate time and space for us to relocate our bodies underneath them
Intentionally limiting bar height on our lightest weights will usually force a change in the motion, namely an incomplete extension. Since the majority of training volume is with relatively light weights, this means that this is the movement pattern that will become most ingrained, potentially creating problems when we need to put maximal upward force on the bar in our heaviest lifts.
Even if we’re reducing the force we’re applying to the lift, the bar will be elevated more with lighter weights. To execute a solid lift, we need to remain connected to the bar and fix it in the receiving position at the height we’ve lifted it to.
As a result, the initial receiving position of the lift will begin higher and become progressively lower as the weight increases. Keep in mind this doesn’t mean it’s always dramatically higher, and the difference between light and heavy weights will vary among athletes.
The pull or push under the bar can be executed with maximal effort at any weight. This will also mean the receiving position is fixed sooner and higher because the bar will have less time to slow and begin dropping.
Focus the complete upward motion with the force reduced as needed, and on your connection to the bar to move your body under it, not just down, and you will naturally receive it at the necessary depth.
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Greg, you speak faster than my speed under the bar.
So true, fortunately the text is available to read or I’d have to watch it 5 times!
This is probably one of my favourite videos regarding catching position and depth. Thank you so much for all you do coach Greg. Truly so so helpful
I love the concise nature of these videos.
Great video Greg!!! I love the short to the point tips! BEST Olympic lifting recourse out there.
Golden words as always from coach Everett. Looking forward to your next podcast soon ;)
very very good !!!
Good timing on this video. I was just wondering the other day on how to get under the bar quickly when the load is light.
God I struggle with this !!!
Isn’t there also an interplay with the bar’s inertia vs your own? For instance, you cant pull yourself under 50% faster than you can 90% if your technique is sound
Yes. The heavier the bar is relative to your body, the less your pull will elevate it, the more your pull under will move you down and the less it will continue moving the bar up. So if you pull under a lighter bar as hard as a heavier bar, you will move the bar up more and yourself down less. That's part of the rationale for reducing the force of the 1st/2nd pulls in a warm-up lift - put less upward momentum on the bar so you can move more similarly to a heavier lift in terms of how your body and the bar interact.
Still struggling with inconsistent catches at different weights... Easier said than done. Any advice on how to train with lighter weights? make it a muscle or powersnatch?
No - do exactly what was described in the video: Reduce the force of the upward extension while executing the movement the same way you would with heavier weights, i.e. completely, and keep the pull under maximal effort. You will initially receive the bar in a somewhat higher position, but don't stop it there - ride it down into the bottom fluidly without hesitating. It takes practice, but so does anything worthwhile.
Thanks a lot! I'll try and try and try.... ;-)
@@CatalystAthletics thank you coach. You have the best tutorials on the tube
When we decrease upward force because of lighter Weights, And maybe cut the extension short. You mention that that could be a problem when we lift heavier weights to adapt that movement pattern. Do you correct it? Meaning working on better extension even If the Weight is light?
Yes, part of the idea of reducing force is to be able to complete the extension motion as similarly to a maximal lift as possible - The goal is to move the same way, which requires less force for a lighter weight. The reduction in receiving depth isn't really an issue because if you train to always be connected to the bar and actively pulling under, you'll always be where you need to be.
Catalyst Athletics thank you very much for good answer. Makes good sense to make lifts look the same for effective movement transfer. Regardless og weight.
Please adjust either the voice volume or the music volume at the end.
So for me, when i reduce bar height with lighter weight, i drive the bar with less force to prevent extra bar height. The problem that occurs as the weight gets heavier, i have already gotten in the habit of driving with less force, and now i have trouble getting the bar high enough. Am i missing something in your explanation? How do i create a balance
I'd say you DO reduce power in the finish of the pull even when you think you're not... otherwise you'd be muscle snatching/cleaning your earliest warm-ups. So I think it's a matter of degree, but also how you're thinking about it. Don't think about being less forceful, think about the motion itself. If you complete the motion of the pull with all weights, you're necessarily increasing force as it gets heavier because you CAN'T complete the motion with heavy weights unless you're applying maximal force.
All of that said, you have to do what works best for you.
@@CatalystAthletics thx..i rewatched your video again and it made more sense. I also was getting under the bar too late, especially with the heavier lifts. So i adjusted the force per weight, but practiced getting under the bar at the same speed with all weight, and it made a huge difference as it got heavier..thx Jeff!
Just got the Oly book.
It's a great book, I've been slowly trying to learn the lifts without a coach by using the book and watching ATG/Hookgrip/Catalyst videos
Can't lift right now due to a broken ankle. I've been wanting to learn the lifts for a while and figured this was an opportunity to read/learn about them.
wow this was geat info, but you speak at the same rate eminem raps
Easier said than done lol
Everything is. Might as well give up.