Fix Your Round Back in the Snatch & Clean | Olympic Weightlifting
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- Опубликовано: 24 сен 2024
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If you struggle to establish and maintain back extension in the pull of the snatch and clean, listen up. Assuming you’re actually trying to set your back properly, your disgusting squishy back is caused by two possible factors: inadequate hip mobility, and inadequate back strength.
Hip immobility prevents the pelvis from rotating forward adequately to maintain the desired curve of the spine as you flex the hip in your starting position and pull.
You can immediately improve the motion of the pelvis here by moving your knees out as far as possible inside your arms if they’re not there already. This both allows the hip to open more, and effectively shortens the thighs and moves you into a more upright posture, reducing the necessary range of motion.
Long term, you need to improve your flexibility. Don’t become an anatomy expert-just do the obvious and stretch variations of the position like the spiderman lunge and lying bent and straight knee hamstring stretching at various angles.
To strengthen your back, your two biggest weapons will be the back extension and good morning.
When I say back extensions, I mean back extensions. Getting the hips into it is fine, but literally flex and extend the spine. Position the weight behind your neck with a bar or dumbbell and keep your head up at the top to ensure you include upper back extension. Hold briefly at the top of each rep.
Good mornings will train isometric extension along with hip flexion to improve position-specificity and positively influence hip mobility. Perform the eccentric motion with a controlled speed to ensure solid extension and a better stretch, and don’t exceed the depth to which you can maintain that extension.
Finally, we can combine strength, mobility and complete specificity by taking advantage of the eccentric motion of all pulling variations. You’ll be able to better establish the proper extension at the top of a pull-reset that extension completely every time, and forcefully maintain it as you lower the bar back down. It’s far easier to maintain the extension into the position than to create it there.
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Straight to the point as always. Good stuff Greg!
Thank you so very much for sharing this amazing knowledge. These brief videos, create an avenue to help me coach and train these fine points. Sometimes people need to hear the information in a new voice!
I needed this! I’m 6”2 with a long femur and I have a hard time with deadlifts, cleans, and snatches because of this. I’ve been trying to find the right position. I just feel like I’m not driving enough through my legs to get the bar off the ground.
I swear these videos are reading my mind... Great video as always!
Thank you Coach and haven’t done good mornings in quite a while. Looking forward to trying these exercises.
I've learned so much from this man :D
Very helpful. Thank you
Genius as usual.
Thank you for the tips, will try them all
I needed this👏🏽
2:22 ok, wow! Also, thank you!
Floating snatch dead lift on riser with band around the knees: brilliant variation. adding to my movement hopper.
Great advice, thank you!
Good video 🏋️♂️
great video
Love this!
I love you Greg
Maybe dumb question, but why? I get you don't want your back to roll up into a ball by the end of pull 2, but what if your back is strong and straight (but not neutral spine) throughout? Does the curved, neutral spine have advantages in the pull?
BTW, this video was excellent ❤️
extended back is a stronger structure and places less stress on intervertebral connective tissue, i.e. more reliant on muscle. Also you may have a "strong" back but if that strength were instead supporting an extended position, it would be more resistant to flexion, ie stiffer, meaning more force transmission to bar. Can you be successful without perfect back extension? Of course, there have been some notable world class lifters who have. But the question is why not try to make it better? I don't know about you, but want every possible advantage I can get to add up for me.
Thank you, that makes a lot of sense!
Sir how do weightlifters deal with setbacks due to injuries?
www.catalystathletics.com/article/2243/Training-Through-Injuries-in-Olympic-Weightlifting-Or-Anythi/
www.catalystathletics.com/article/1915/Olympic-Weightlifting-Program-Modification-for-Injury/
Those platform blocks at the end of the video - are they just a sheet of 3/4 plywood screwed into 2x4s?
Yes
Hey Greg,Should I fully lock out my knees while jerk the barbell off from my shoulder for split and power jerks?? Or should I only straighten my legs to drive the barbell by keeping some point between locking out the knees.
You're way overthinking it. Your knees should not lock out - that's hyperextension and past the point of productive drive - but they should be pretty close to fully straight.
@@CatalystAthletics thank you, man
Do you have a video for the thoracic rounding?
ruclips.net/video/gsR201qbQ5s/видео.html
Why not an angled back extension bench as well?
No reason to not include that if you want but I prefer back extensions to horizontal instead of 45 degrees because it means maximal loading at full extension.
@@CatalystAthletics Makes sense. I recall something about ratio of glute to back force ratio also being higher at horizontal. Would be nice to rotate between em if there’s volume to spare but that’s my noob assumption