Both of the Olympic Lifts (Snatch and Clean) each have three distinct pulls to them in order to get the weight from ground to either overhead or to the rack position across the shoulders. Knowing the difference between these three pulls and when to properly engage them are vital to move more weight with sufficient efficacy. Start one pull too early or too late and it will be possible to have a successful lift, however, it will not be nearly as efficient and you will have to “muscle” the weight up to the receiving position. The Olympic Lifts are in their truest form “Power”, meaning they are fast lifts requiring speed to elevate the bar. “A slow Clean is a Deadlift”- Mark Rippetoe. It will behoove you to learn to efficiently move the weight.
The First Pull starts from the floor and moves to the top of the knees. It is critical that the set up is perfect. In a slow lift, such as a Deadlift, there is sufficient time to make corrections throughout the lift. This is not the case with the Olympic lifts as they are too fast to make corrections once the lift is initiated. The hips are much lower in the set up for the Olympic lifts than they are in a Deadlift with the knees flared out to the sides to allow for a more vertical bar path and the toes angled out slightly for comfort. Pull the chest up, take a deep breath and extend the legs at the knees making sure the hip and back angle rise at the same rate while driving through the heels. We do not want a stiff-legged Deadlift; as always HOOK GRIP! At this point, with sufficient weight, the bar should feel heavy, let it feel heavy. The lifter is still pulling with enough speed to quickly get the bar to the receiving position, but this is not where the explosion comes into play. While the first pull is slower than the second, the lifter should not purposely make it slower.
Set up of the Snatch
First Pull
The Second Pull is from the top of the knees to the crease of the hip. This is where the bar really gets moving as the lifter will violently stand up to full extension significantly increasing the velocity of the weight. Sometimes the lifter will hear this referred to as “speed through the middle”. A number of verbal cues can be given to signify to explode with the weight. The lifter needs to put as much power behind the weight as possible to allow the bar to become as weightless as possible for as long as possible. This is what takes the strength aspect out of Cleaning a new PR (Personal Record). Think of the Wall Ball exercise, throwing a 20#, or even a 4# ball, 10 feet does not happen slowly. One must apply speed to the ball to get it up there, it is no difference here. The Laws of Physics still apply.
Second Pull
Now, this is where things usually go wrong with most everyone. Most, if not all, beginners want to start the Third Pull halfway through the Second Pull. Fine, the lift is still good considering if none of the rules were broken (different story at a later time). While the lift will still be good, the lifter is taxing their biceps by pulling, and therefore, muscling the weight up. It is easier just to stick with this philosophy and be content with an early arm pull than taking the time to make corrections and get it right. Here are the choices: Pull early with the arms, fatigue the arms, and never lift as much weight as possible, or learn to hesitate on the arm pull, take the arm fatigue completely out of the equation, and lift more weight with less effort. I’ll opt for the latter, I hope you will too.
Another common mistake that comes from pulling too early with the arms is not reach “Full” or “Triple” Extension. What I mean by Full Extension is that the lifters ankle, knees, and hips are extended with a slight layback to counteract the weight of the barbell. This sufficiently finishes the Second Pull and begins the transition into the Third Pull.
One more common fault before we put this dead horse to rest is to maintain the bar in constant contact with the body throughout the Second Pull. This isn’t a very common fault in the First Pull. By not running the bar along the thighs the lifter is negating much of the second Pull and will not apply sufficient speed to the bar.
“Triple” or “Full Extension”
During the Third Pull the weight should still be moving upward as the lifter is PULLING their self under the weight. This is the point when the bar should be free floating in mid-air and the lifter moves in to position to properly receive the weight. Falling under the weight will not suffice. The lightest bar with no added load will still fall fast. This is why the lifter needs to engage, get aggressive, commit to the weight, and forcefully PULL their self under the bar.
Third Pull
The Olympic Lifts are a game of patience for everyone involved. With patience on everyone’s part (lifter and coach) in due time anyone can learn to Clean and Snatch with proper and efficient form.
Photos courtesy of USAW’s Club Coach Manual
Sorry, the comment form is closed at this time.