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.
Jessica does a clean double from the blocks with 106 kg (234 lbs). Jerk dip to finish.
At this CrossFit Invictus Training Camp, longtime Olympic-weightlifting coach Mike Burgener works with one athlete who is not reaching full hip extension and is therefore being pulled forward by the bar. Coach Burgener explains the height of the bar is often less important than the speed with which an athlete can pull under it.
If athletes “lose connection” between the time of hip explosion and getting under bar, Burgener says he tells them to “keep pulling as they’re going down because pulling on that bar as I’m going underneath the bar is critical.”
At that point, the athlete begins cleaning from just above the knee. Burgener advises him to shrug and let the shoulders lead him down under the bar.
“You gotta shrug down and around that bar,” he tells him. “As I’m doing the shrug under, I’m not trying to pull the bar up, I’m trying to shrug myself down under the bar.”
Coach Burgener illustrates the point with pictures and video, and the overall message is clear: finish the second pull by extending the hips, then pull under the bar like a junk-yard dog.
The California Strength Team demonstrates the first of 3 parts in learning the clean for Olympic Weightlifting. Jon North and Rob Blackwell demonstrate while Glenn Pendlay narrates and David Spitz films.
The intro is Donny Shankle hitting a lifetime personal record of 210 kg in the clean and jerk.
In the intro we see Caleb Ward hit a 195 kg clean and jerk during practice at California Strength in San Ramon, California.
The California Strength Team demonstrates the second of a three part series for learning the clean technique of Olympic Weightlifting. Jon North and Robert Blackwell demonstrate while Glenn Pendlay narrates and David Spitz films.
The Team at California Strength demonstrates the third and final part of learning how to clean in Olympic Weightlifting. Jon North and Robert Blackwell demonstrate while Glenn Pendlay narrates and David Spitz films.
The intro is Spencer Moorman hitting a 195 kg clean and jerk at California Strength in San Ramon, California during practice.
Pyrros Dimas training power snatch, clean and front squat