Topic: Full Clean/Snatch

[EricSforza]

Hey guys!

I just had my first competition this past weekend (Rudy Sablo Mem) and had a great time. I loved the atmosphere!

The question I have is concerning getting under the bar when it comes to cleaning and snatching. I'm still stuck in the habit of power cleaning and power snatching (meaning 1/4 to 1/8 squats since the 'power' definition varies).

Is the best way for me to learn how to actually drop under the bar to increase the weight so it's driving me down? Is it better for me to do lighter weights (meaning near max weights since my maxes are powers anyways) and consciously force myself to do it? Or is it a combination of both?

Thanks!

[John Thrush]

Always intend to do the full lifts with correct technique.  You will get nowhere trying to advance in this sport just competing with power movements.

[EricSforza]

Always intend to do the full lifts with correct technique.  You will get nowhere trying to advance in this sport just competing with power movements.

I'm not doing the power movements on purpose, my body just doesn't want to move under the bar. I'm fairly new, only been lifting for about 2 months under a coach so I have bad habits to break.

Anyone have any idea's on what is the best way to get someone under the bar?

[John Mosca]

Try doing them from the hang with light weight gradually increasing. You're built pretty good for a first time lifter.

[Don Weideman]

You need to get more comfortable in your bottom position.
The body won't move automatically without a programed destination.

-drop squats are great for this
-lifts from the hang (as stated earlier)

Front squats and Overhead squats of course.

Shrug hard at the top of your cleans. This really helps bring the elbows
around fast.

You have your work cut out for you.

[EricSforza]

Try doing them from the hang with light weight gradually increasing. You're built pretty good for a first time lifter.

That's what I was thinking as well. I seem to do better (esp. w/ the snatch) from the hang.

The pic in my sig is of David Riget, right now I'm currently 100 kgs...I want to drop down to around 91-92 since I have some body fat to lose. Here is a link to my jerk at the meet (90 kgs). I put up 100 at practice yesterday.

http://img182.echo.cx/img182/7545/forumeric90kgjerk6rl.jpg

[EricSforza]

You need to get more comfortable in your bottom position.
The body won't move automatically without a programed destination.

-drop squats are great for this
-lifts from the hang (as stated earlier)

Front squats and Overhead squats of course.

Shrug hard at the top of your cleans. This really helps bring the elbows
around fast.

You have your work cut out for you.

One of my teammates at practice yesterday commented that I'm not really swinging my elbows around (starting to pull the bar and catch it on my chest), so I need to consciously work more on my shrug.

My front and overhead squats are definitely a weakness. The most I've been able to front squat is 100 kgs, overhead is 75 kg, while my high bar back squat is 155 kgs.

Are drop squats the same as drop snatch?

[Don Weideman]

I'm sorry, I ment to say Drop snatch.   It was late.

    They are a very good exercise to help get comfortable moving under the bar.  As always start light. They're a good warm up movement also.

Remember with front squats maintaining good form is more important than weight. If you can't hold a straight back position, go lighter.