Stop Swinging The Bar Around The Knees | Snatch & Clean Technique
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- čas přidán 11. 04. 2021
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If you’re swinging the bar around your knees in the snatch or clean, here’s the checklist for correction:
Position the bar over the balls of the foot rather than trying to get it farther back. It doesn’t need to be touching the shins, although it should be close.
Position the shoulder joint above the bar in the start-this means the arms will be approximately vertical when viewed from the side and the leading edge of the shoulder slightly in front of the bar.
Turn the feet out and push the knees out as far as possible inside the arms, and keep them out that much until the bar is past them.
Maintain approximately the same back angle from the floor to above the knees-opening the hips early brings the shoulders behind the bar and moves the knees into its path.
The bar should move slightly backward toward you from its starting position to the hip, so actively bring it in from the floor through the finish of the pull.
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That’s a great video to share. It took me a long to to understand the bar and knee problem😜. It’s always a great reminder. Thank you 😊
Love it to the point and no fluff!!
Thanks for the tip! ❤
Thank you !
This is like the most difficult part of the pull. One can spend years trying to fix this, mostly because it's so subtle and difficult to feel as a lifter
Oh, I get it... Kinda.
The shot with Lydias pull has the bar going away from the shins then straight up. Other elite lifters have similar pulls. Is it really necessary to push the bar away from the shins and over the balls of the feet as you said? Instead, slightly widen the stance, push the knees out harder as you pull/adjust back angle over the bar more. Wouldn’t this put the lifter at a more advantageous position assuming they have the adequate back strength?
Balls of the foot is the starting point. Adjustments can be made dependent on proportions and details of style, e.g. lifter with short limbs and very wide/knees out stance will be able to start the bar a bit farther back. However, so many people have been taught to place the bar over the middle of the foot, and with the lower-hipped start of the snatch/clean vs a conventional DL from which that advice comes, you run into multiple problems.
Covered a bit more in this video - czcams.com/video/af5P5rbWaSs/video.html
and this article - www.catalystathletics.com/article/49/The-Olympic-Lift-Starting-Position-Snatch-Clean/
I didn't see that in Lydia's first pull. As for your question, there is no advantage in starting the bar closer to the shin - none. There is no need for the first pull to be vertical. In order to achieve that most lifters would need to set up with their hips fairly high which messes up the second pull. Mark Rippetoe teaches this nonsense and if you go to the Starting Strength forum and read some of the threads asking for a "Power Clean Form Check," every video shows the lifters needing to jump forward to catch the bar. Setting up with high hips causes the shoulders to get behind the bar too soon which causes the bar to move away from the body resulting in a jump forward, a jump back as the lifter tries to pull the bar back into the body, or an outright missed lift. The Russians (at that time the Soviet Union) determined the correct starting position in the 1970s based on biomechanics. In 2016 a college professor who was also a Starting Strength coach did a study to determined of the high hips bar near the shins start position offered any advantage over the conventional wisdom that Greg describes in the video. The study measured power output among other metrics. Result: No statistically significant difference in power output between the two start positions.
@@CatalystAthletics Just want to say these are amazing, concise videos
Would you say that shin-scraping is an indicator of this issue?
No because it's often done to prevent shin-scraping unconsciously after having done it previously. See this about scraping shins specifically - czcams.com/video/9nwEFCbGPHg/video.html
@@CatalystAthletics Aha, I'm most likely pulling my shoulders back too far then! Thx
I find that everytime I bring the bar back off the floor like you're supposed to my weight shifts too much to my heels where my toes come up. I've checked my starting position and everything is good according to this video. What should I do?
Bring the bar to you - not just back. You should be shifting yourself backward also. Depending on set up, proportions, it may not move back noticeably. If you're in a good position, the bar is close as possible, and you're balanced over the foot, you're fine.
Hi Greg;
There is one topic/tip I don't get. It is about opening the hips... what does stands for? Is there an example to see it?
Thanks in advance
Extending the hip joint, which in a pull means bringing the shoulders up and back.
What's the name of the lifter at 0:47?
Arek Michaelski (POL)
@@CatalystAthletics thank you sir