One of the most frequent questions we’re asked is how to increase your speed under the bar in both the snatch and the clean & jerk. The key to increasing speed under the bar is to make sure that you reach full extension and finish at the top of the pull, and develop the hip flexor reverse stretch reflex shortening cycle along with your arms to actively pull yourself under the bar. The two drills we like to use to develop this stretch reflex are to start the lift from the power position (position 1), and to pull from a static position off of the blocks, from just below the knee. These drills can also be used with both the snatch and clean & jerk.
The Cal Strength Olympic Lifting Team is feeling the need for speed! The Monday workout regimen is designed to work on their technique and speed transitioning under the bar. The team opens the practice with some work on the high boards. Starting from position 1 eliminates the pull, forcing them to transition under the bar and get into the receiving position faster. Hanging their toes off the boards forces them to stay on their heels throughout the lift. Next, the team works on cleans off the blocks, and finishes it up with 3 front squats and a jerk.
Even with all of his creative trash talking, Jon North couldn’t manage to take down Spencer Moorman in last Friday’s Olympic Weightlifting “control day” at California Strength. Coach Glenn Pendlay explains the rules: make 14 lifts (7 snatch and 7 clean and jerk) at 90% of your total.