Fix Incomplete Hip Extension in the Snatch & Clean
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- Опубликовано: 8 сен 2024
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If you have trouble completely extending your hips in the snatch or clean, here’s a simple way to fix it.
In the final extended position, we’re looking for vertically extended legs and the shoulders somewhat behind the hips. The hips are hyperextended, but not in a way that pushes them through the imaginary vertical line that runs up from the ankle.
How much the hips actually extend for optimal lifting will vary among athletes, and typically they’ll extend less in a clean than a snatch for a given lifter.
The first step is simulating the proper complete extension while standing. Keeping your weight balanced evenly across the whole foot, the legs vertical and the trunk rigid, tighten your glutes to bring the shoulders back slightly. Imagine stretching the body up and back rather than simply hinging backward.
We can’t perfectly replicate the finish position without the complete motion of an actual snatch or clean, so just focus on the feeling of balanced complete extension and hold a few seconds.
Next, perform a set of hang deadlifts to the simulated finish position with 2-3 second holds at the top. Avoid shifting back or pushing the hips forward.
Finally, perform a complex of 3 hang deadlifts to the simulated finish position + 1 hang snatch or clean trying to replicate the finish position, and progress when ready to the same sequence from the floor.
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Every video feels so precious. Fell in love with olympic lifting a year ago, I can't get enough my wife thinks I'm crazy for watching people lift weights on youtube
Thank you. The shoulders behind hips cue is critical. I learn something new every day.
Another great video, short and to the point without someone showing off that they can lift 490 pounds or something like that. No ridiculous music, just plain instruction for a 66 year old guy just getting into "O" lifting.
This comment is three years old. Are you still Oly lifting, and if so, how's it going? :) 💪
What helped me a lot were snatch-/clean-pulls with a pause at the most top portion of the lift while shrugged/backwards and on toes for extra balancing
Nuggets of knowledge in under 2 minutes
You're like Justin Ypertrophy
come back to me I can do better
@@commentconnoisseur1001 Sorry chief, I don't have the reference
@@NaturalHypertrophy Justin Y was a kid who used to comment everywhere, going down in RUclips history as one of the most prolific and controversial commenters ever. He probably checked into therapy for his addiction, as he is seen less frequently these days - that is, not on every video.
@@commentconnoisseur1001 I see! As an archivist of internet anomalies, do you think I have what it takes to dethrone him?
@@NaturalHypertrophy having googled some definitions, I think... maybe. You have a memorable username, potentially iconic profile picture, frequent comments, but I haven't seen enough volume just yet. I believe a better idol than Justin Y would be Phlegm Atic, who I still haven't forgotten despite his modern inactivity, who never sacrificed quality for quantity. Phlegm, if you're reading this, I'm still available. Your nearest rival is probably back guy. In the meantime, I'll just sit here missing the good old days.
One of the major problems in snatch...I am also having trouble using hips to generate power in snatch.. great video 🙌👍
Best vid.
Straight to the point.
No garbage.
One of my biggest obstacles in snatch so far, will try and thanks a lot Greg!
Very much underrated channel!
“Stretching the body up and back”, great tip
I bet Greg is a fantastic coach. Right to the point, no bullshit buzzwords 👍🏻
Thanks!! I always find exactly what I’m looking for on your pages.
i really like this drill
879 likes and 0 dislikes.
You know it's an amazing video
As always, the best stuff. Thanks Gregg.
Gracias Greg Everett.
This was helpful.
these videos are so good
This is BEAST!!!!!
Thank you!
Great pointers! Thank you
A....mazing
I think this problem need more videos it is common mistake I guess
Wow that it accurate obvious matter of fact basic and so important....
would this drill fix my issue of doing a "slight" pause before I hit my hip?
It may, but it depends somewhat on why you're pausing.
Hey Greg, I appreciate all your videos! I have a gym that offers weightlifting classes two times per week, which I coach. A lot of the attendees also attend a general strength class that Is 3 days a week. My question is, with only two days per week practicing the Olympic lifts, what would you recommend they focus on during the class? Will 2 days be enough?They are beginners and the class is an hour long.
If they're already doing strength work outside those classes, focus on the competition lifts. One day for snatch, one day for clean & jerk. Start with a technique exercise based on what they collectively need based on your observation, get in one primary competition lift or variant (e.g. snatch, power snatch, hang snatch, etc.), and one supplemental exercise (e.g. snatch pull).
@@CatalystAthletics awesome, thanks Greg!
Dear Gregg
I have a couple of questions I hope you can resolve.
1)When hips and legs extends, what happens first???, hip hiperextension or leg completly vertical and extended?..
I can understand they happen simultaneusly but I believe one leds the other...
2)Shoulders go back by the hiperextension of the hips not by a conscienss action of the athlete moving the arms back, isnt'it??
Squezzing the glutes and hiperextending the hips bring the arms back and no in the other way around..
3)In line with point 1, I am experiencing problems when I complete extend the legs, I cannot lift/move my shoes from the tip-toe position to my Overhead's width...with heavy weights my shoes cannot move aside..
Thanks in advance,
1) Trunk will be approximately vertical when knees are in farthest forward position of scoop/DKB, so final knee and hip extension occur together - ruclips.net/video/zpZOlqsaiNE/видео.html
2) Shoulders go back because they're attached to the hip via the spine - if the back is rigid as it should be and the hips hyperextend, the shoulders move backward behind the hips. It has nothing to do with the arms.
3) You are either trying to wait too long to move your feet, or are not driving powerfully enough with the legs through the top of the pull to be able to release the feet.
The Bain of my existence 😫 is it even weirder if I am going back on my heels in my third pull instead of my toes?
Yes. You should be balanced equally on whole foot during the pull until heels rise naturally with your leg drive effort at the top of the pull
@@CatalystAthletics Thanks so much for your reply, much appreciated 🙏🏼
Hey Greg i've got a question regarding the 2nd pull in general. Would you say the distinction between hip-dominant and leg-dominant athlete mainly comes from trainning habbits or body proportions, or maybe both? Thanks in advance.
Both. Strong legs vs hips is going to naturally make a lifter rely on the legs more in the pull, which means that motion will get stronger - that natural dominance results in further dominance through training.
hi Greg, should I do pulls like this vs vertical body and hip not hyperextended? Thanks
No. Do this strictly for the reasons here as a remedial exercise.
@@CatalystAthletics ok Thanks, Greg!
Are there any recommendations for someone who can't achieve extension without driving the hips forward?
See these -
ruclips.net/video/eKx7O60U11w/видео.html
ruclips.net/video/HqczyAM9YSo/видео.html
ruclips.net/video/JRSGZRqTL_c/видео.html
How do I fix the bad habit of posterior tilting at the hips when contacting the bar (in the clean)?
You need to focus on maintaining trunk rigidity through the entire movement (i.e. spine and pelvis remain locked in the same position the entire lift) and not reach your hips to the bar.
@@CatalystAthletics thank you!
Anything to work on full extension of the knee. Feet and hips get full extension but my knees always have a 10deg bend or so
Knees should not be completely extended, but close. Look closely at the two snatches at the beginning of this video and you'll see the knees are just short of full extension. If that's what you look like, there's nothing to fix. If there's more bend than that, you need to actually push against the ground with your legs, not just extend your hips. See this -
ruclips.net/video/K9QJm-Utav8/видео.html
I tend to lock my knees out just as the bar is getting at/past my knees. Will this drill help with that?
It might indirectly, but nothing about this drill really addresses that. Try this - ruclips.net/video/GWQNnPS3SOE/видео.html
What do you think of Alan Thrall’s his guide about weigthlifting?
Don't know anything about it.
Alan Thrall is not a professional weightlifter/coach, so do not take that so seriously.....
Hao Fan that is good to keep in mind, i made video about myself doing it and asking on forums about my form. Do you have knowledge about it?
Catalyst Athletics thanks for answering
Mundilmao sorry I’m also only an amateur. I do attend some online coaching program though. I think you can check Zack Talender, Ma Strength or Shenzhen weightlifting’s program. But be aware that online coaching could be costly.
Hiya greg, when snatching i seem to always full extension but never move my feet out of its pulling position, however when i do end up moving my feet i never reach full extension. are there any complexes or things i could work on to get the best of both worlds?
Generally reaching what looks like full extension and having feet stuck to the floor means you've stopped leg drive early, or it's not powerful enough, and extension is finished excessively with hips. Not extending completely when lifting feet means you're too focused on lifting the feet itself - instead, it should be a natural part of a proper finish. So focus on proper leg drive/pull timing primarily.
@@CatalystAthletics Thank you! what movements would you recommend to help with timing and extension? would hang snatches above the knee help?
@@isaacandal snatch from power position
@@CatalystAthletics Thank you! I'm a beginner weightlifter and is self taught through your videos and books. I appreciate the response:)
I noticed some weightlifters when performing maximal weight snatches extend their back backwards to a very extreme angle (for example Lu Xianjun in his side view slow motion clip)- the mechanics of such movement resembles the movement of a kettlebell swing and not the movement of a vertical jump in which the torso does not move backwards. Previously you said that the mechanics of the snatch should be that of a vertical jump and NOT that of a kettlebell swing. So can you clarify what exactly do those weightlifters mechanically do in those maximal snatches- do they jump vertically adding an extreme hip extension to the jump?
Yes, a lift is not exactly a vertical jump - the point of that comparison is to help people understand vertical LEG drive and that the hip extension needs to be happening on top of that drive, not in combination with knee extension like a KB swing. The hips must hyperextend to some degree to bring the shoulders behind the hips, but again, that hyperextension needs to be happening without the hips driving forward. See if these help clarify -
ruclips.net/video/K9QJm-Utav8/видео.html
ruclips.net/video/eKx7O60U11w/видео.html
👍
ruclips.net/p/PLEaPUUsRrMbwu7NovkBMigenMV-so9CB8 this playlist has more than 100 instructional videos? Greg I'm so grateful for the information you are putting up online
Thank you!
Way more videos here (and easier to find) - www.catalystathletics.com/media/video/
And 600+ articles here - www.catalystathletics.com/articles/
Not joking here... I hit my junk working on these movements, burgener warm ups, etc. Am I doing something wrong??
Lmaoo same 🤣🤣
Put some underwear on and quit dragging the bar up your thighs.
ruclips.net/video/npdlzx3dem4/видео.html
ruclips.net/video/G8IDYxaBuec/видео.html
Thank you!!!
Arched angel...?
I don't know what that means.
@@CatalystAthletics I was just kidding, but here is the reference: ruclips.net/video/12dDRJETSD0/видео.html
It’s a Jon North thing
Dont't get me wrong: Would you mind talking a bit slower for your international viewers? Thanks!
Most of these older videos I'm updating as time allows with better VOs - these old ones were made for instagram specifically when there was 1 min time limit.