Topic: A few rules of thumb?

[ViKtoricus]

Are these correct?



* If you can pull a barbell high enough to your belly, it is possible for you to drop fast enough to catch it in a bottom front squat position (assuming of course, you're flexible).

* If you can pull a barbell high enough to your sternum with a snatch grip, it is possibe for you to drop fast enough to catch it in a bottom overhead squat position (assuming of course, you're flexible).

* If you can drive a barbell overhead from a racked, clean position to where it passes the top of your head, it is possible for you to drop fast enough to catch in a bottom split-jerk position (assuming of course, you're flexible).



I am just trying to set some ground rules for myself to follow and some goals to aim for. I noticed that many failed lifts are a matter of technique rather than pure, physical power.

Thanks in advance.

[Arturo Gómez]

Biomechanically, is wrong:
1) in the movements that have rotation of the bar, as snatch and clean, the entrie of the body under the bar must begin while the bar is still uploading. So you wil have after a "resisting download". If you wait it finish upload, it will fall over you. See any sequence of photos or video
2) the jerk is straight, and more simples. You must push impulsing the bar with all your strenght and energy, and GET STABILITY with the split. If wait the bar is over your head, you will have serious problem. Good mechanical for yerk is very rare. See Alexeev vith 255, an excelent guide.

[John Way]

these points are all correct, have the technique to receive the bar and have the speed and experience to go a little lower if necessary and you have all you need to suceed in lifting!

[Arturo Gómez]

It would be good see a video sequence of  1 lifter than can do this (lift until a height and get down symoultaneously with the bar). I and my brother get it in the snatch and in the clean, but I have not film sequences of that. And the rest of the people and recommendation of coaches and literature is in the contrary sense (the lifterbegin to download when the bar is still getting up)

[Simon Klimesh]

You don't pull to a certain height and then get under it. The bar is still going up as you get under it.

[Jim Storch]

Ideally one pulls to an "optimum" height and yes the bar is still going up as one gets under and the bar.  One does stop pulling up before the bar stops going up or one is doing something very wrong...

[Arturo Gómez]

Another thing is that those phases bar up - lifter down, and bar down - lifter down are reduced with more technical efficience and speed. Some cases, human eye doesn´t see them and seems instantaneous

[John Way]

once momentum takes over, you are no longer pulling the bar, get under quick, cause momentum doesnt last long, (gravity), tecnically you want to find out what is the minimum height your are actually pulling the bar in which you feel able to get under quickly and catch the bar.

 A good exercise is to just lift the bar to standing position for snatch, before this you dont want to bend the arms, turning out the elbows will allow side rather than backward pull motion.

Work on what you want to do the bar time wise with lighter weights especially around the upper thigh and hip area. Emphasize what your legs, hips and shoulders should do in combination and in isolation, and when they should do it.