This video brought to a new level. My lift was atrocious. I did those drills today. I didn't try going up in weight, but the weight I've been using felt like snatching a pillow. Didn't go off balance. It was successful each time
Dmitry Klokov said last year in the video on Bradley Martin's channel that someone learning the olympic lifts for the first time should stay away from the power snatch and clean. They ingrain the wrong motor pattern that you just have to fix anyway later on. That being said, this is a great video! I love these kinds of technique drill progressions. Your videos keep getting better, Zack. You're really becoming better at presenting information in your videos.
@Brasdam Klokov's point was that absolute beginners tend to neglect good full snatch and full clean technique because they perceive the power variations as easier to learn in the beginning. You'll hit a brick wall if you unconsciously revert to power snatch/clean once the weights get heavier. Full video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-a2tycd7W0oI.html It's a really informative video. Everyone interested in learning the lifts instead making sarcastic comments on youtube should certainly watch it :)
one tip ive found that worked when teaching my friend to not jump forward is to place plates in front of your feet and do light snatches/cleans with your toes almost touching the plates. you'll know of you jump forward and you'll have a physical incentive to not jump forward.
Snatch High Pulls with correct timing of the leg drive: www.catalystathletics.com/video/1346/Proper-Timing-Of-The-Leg-Drive-In-The-Snatch-Clean-Pull-Exe/ Do snatches EXACTLY the same, except the leg drive will stop earlier than in the pull. It will feel like you are not getting power out of the leg drive at first, stick with it and it will start to feel natural.
Hey Zack, your videos and your programming were the 2 things that made my lifting really start to improve this year. Here's to a prolific 2019 for all of us, brother! Greetings from Brazil!
Zack, bro, I can't wait to get to the gym and try this out. Your clean video helped me make massive improvements and now I just found this and I am looking forward to try this out! Awesome content!
Zack, I gotta say your videos are great. I've been working with this exact problem and just recently have had some breakthroughs with my 3rd pull & catch. My bottom position is much improved now.
Video on why crossfiters make hip contact low thigh as opposed to patience in the pool and hip contact high thigh. I love watching your videos and have made a lot of progression, i feel you understand more of the mechanics and movement needed to excel and be powerful. Feel like you understand me more than my coach does and i dont even know you. When i watch my own videos i critique myself but here your voice its quite funny. Thank you.
Zack, unbelievably helpful video. I went from not being able to even get down in an overhead squat position (or so I thought), to having infinitely better snatch from. Thank you so much!
Good video Zach. I am nowhere near a strong of a coach as you are, but try this... Have the athlete brace their core prior to bending over to pick up the bar. Newer athletes are often unfamiliar with their exact neutral spinal position and will either hypo or hyper extend their back; leading to not only chest-over-the-bar issues but also balance in their feet. Another issue I've seen is an over-attempt to straighten or otherwise lock their arms (they do this with good intent hoping NOT to bend their arms too early) which leads to the bar flowing outward.
Holy Cow Zack! This was a Great Tutorial video! I finally got that timing and position correctly. It feels better and less effort. I appreciate it. Thank you!
Thank you so much! Having struggled with the snatch (with the same issue) for a good couple of months. This video solved my issue with in 10-15 minutes. Great advice
Your videos always come in when I need them the most, thanks Zack. Can you do one on fixing his issue at the end, with the bar getting away after hip contact?
Hi Zack, maybe a video idea: Cues/ drills/ tricks for people who did bodybuilding or powerlifting who have problems with learning the jerk. The problem I'm talking about is about too much strength because of years of overhead or strict pressing and not being able to push through the legs. My coaches who lifted in the GDR in Germany who are very good are a little bit desperate about me because I always use my overdeveloped shoulders and arms instead of the powering through my legs. I read that other people have or had the problem too but I'm still searching for input about it and maybe other things to try which I haven't read and tried already.
I have been doing these drills for the snatch and it helped me tremendously. However, I have a similar issue with the clean where my elbows will simply not snap forward fast enough when I require a lower catch. Is there a similar drill progression for the clean?
Man I am having trouble squating when my arms are in the air...its total lockout...I tried it at the gym the otherday with just the bar and fell over backwards..lucky there was not many people around..
Jumping forward is from my experience usually (not exclusively) due to bad pulling mechanics and the bar getting away from your body especially from the knees up. Consequently, in order to send the bar up (finishing the second pull) you then need to "meet" the bar and cover the distance towards it with a jump forward. It will also put too much weight on your toes, which emphasises the jump. But as Zack said, its a situational thing. In order to improve this, one on one coaching is the key or a good self analysis. Record yourself, analyze the bar trajectory, look at your feet. Remember, you need to pull the bar up, not forward. Loosen your hands, keep your lats tight and you will see improvements. Remember, make your quads work, dont depend only on the hip contact, learn how to use your legs too. Look at Zacks vid "Dont pulverize your pubic bone" and "Please dont crack that nut" where he explains the knee extension quite well. Good luck Jumping back is not as frequent as the jump forward, but for example Torokhtiy considers it being a mistake. Many elite world class lifters do it though. But they are on a different level technically.
@@pablocabrales8 No doubt its a tecnical error. I was just pointing out the fact it still works for the elite. While you see many elite lifters jump back, you dont see any jumping forward.
@@tuptugen I totally agree with you, but then we must exclude Rostami's from elite lifters :D Take a look at some his lifts, he sometimes do that, not always but he does. The second lifter who comes to my mind, maybe not from the top, but probably known for all who're keen on weightlifting is Max Lang. However, as I said earlier, these are exceptions that I've seen few times, in the long run we cannot see those things at the highest level.
@@mateuszaraszkiewicz7692 Agreed. Especially with Max Lang, however his lifts are otherwise a total marvel ! Technical precision at its best. However I did notice him working on not jumping forward. In all his training vids he seems to have a line drawn on the floor. Good point.
Another great video Zack! I would appreciate hearing your thoughts about jumping forward. I seem to move forward 1-2 inches nearly every time. I'm not a looper and almost never miss forward or backward.
Refreshing to see a video that doesn't claim to have a panacea drill, but acknowledges that coaching is about fighting fires one at a time. If we could fix every mistake in 1 drill or 1 session then the sport would be easy!
Improve the positioning of the floor ( back is a bit rounded) ; barbell closer to the COG, brushing not banging on the hips,elbows pointing to the ceiling on the pull and he will not jump forward.
yes, jump forward! Make a video on how to get rid of it! And if you need a lifter for you video, I will be glad to help, I jump forward very well as weights progress. What I do sometimes to help it is no feet snatch/clean and dip snatch/clean.
I've been training oly lifts for abit over a year now, im self taught so far, but im considering going to a weightlifting gym / coach in the near future. Im not very strong and my numbers aren't high at all. Im like you i guess, short torso , very long arms, very long legs. Though i feel i have longer arms / shorter torso than you. The first year i was always thinking about giving up because of this. Then i watched your video But Muh Leverages! And i decided there and then that i wasn't going to quit, ever. (Even the smallest progress, is progress) Your content is probably the reason why i haven't quit yet. So thank you for your content and pasion. But my biggest problem at the time is with my arms not beeing geneticly straight (unable to lock out) My arms are more like this ( ) than this \ / This causes me to miss Jerks alllll the time. I can clean the weight 10 times, but will miss the jerk every time. If im able to hold it overhead, it ends up with a akward pressout, which is not ideal at all. The same goes for my snatch, when im 90%+ , it caves in, and falls down on my head so i have to let it go forward (instead of letting it crush me) But i feel it's worse with my jerk than the snatch, maybe because the snatch is more of a lockout with the scalpes so on and so forth? I found out that bicep curls and rows are a no-go for me because it makes it alot worse, so i haven't done a single curl for over a year. And i've done some overhead presses / tricep work, to strenghten my overhead strenght. Any suggestions? Happy New Year! Best Regards Alexander from Norway
I would advise to consult with an actual coach first. They will help you with the various positions of the snatch and clean & jerk. Having a trained eye will definitely help you progress quicker. In the first pull, your arms should be relaxed, the tension is created from squeezing your lats until the second pull. Drills that can help to emphasize this are first pulls, hang pulls (above and below knees). Fixing your shoulders over the bar throughout the movement will also help from using your arms because the arm bend is mostly you muscling the weight with your biceps. A mistake that must be corrected because you will soon reach a maximum weight that your arm strength is incapable of moving. In the overhead position, several things can be done to help you from pressing out the snatch or jerk when it is catched. You must do a lot of overhead exercises, strict press, push presses, split-jerks, power jerks, etc., but one important thing to remember is that you are ALWAYS actively pressing out. When in the pressed out position maintain it for a 3 to 5 second count, this will help to reinforce the lockout position and improve stability. Practice jerks from the front rack position and remember that you are effectively driving the bar up while simultaneously going under the bar, the pressing involved is what will be driving you under the bar, so if you catch and youre still pressing out dont be afraid to catch lower. Snatch balances and drops will also help you to reinforce the lockout. Doing plenty of overhead squats will also improve your overall position. Another tip, when performing the OH squats or snatch, think about tearing the bar apart with your arms while you are pressing out, you will notice it will fix you in a very stable and strong position and that is how every rep should be performed. It is best to perform the exercises in front of a mirror until your movement pattern improves. The exercises mentioned are not only to help with the lockout position but are multifaceted. A proper weightlifting program breaksdown the olympic lifts and actively helps you improve every position and then you repeat endlessly. Like you, Ive noticed that having bigger arms is not ideal for weightlifting. It makes it near impossible to overhead press in a fully locked out position. Although, everyone is different and some people have great upper body mobility and flexibility. I would leave bicep exercises as an accessory workout that are followed by your classic olympic lifts. Hope this helps.
@@alex--3560 Check out Yun Chol and Pyrros Dimas. Even some of the great olympic lifters have genetic factors in the lockout position to overcome, so dont loose motivation. Both of them came to mind when you said your arms dont appear straight in the overhead position. What matters is that they are fully extended. And remember to stretch those shoulders and chest. Lift light, progress gradually, while paying attention to form. Make sure you hit all positions consistently. Good luck 👍
This vid was amazing. Fixed my forward jump after a couple of runs through. Can You please make one for the clean? I think im juming forward because the bar is too far during the 2nd pull but i can't seem to fix it
I think personally, it's all due to the fact the the lifter does not extend properly. The lifter pushes the bar out and not up with the hips, and does not keep the bar close to the body.
Could you please do a video on the role of the arms after the second pull - in terms of whether you should be pulling with arms after hitting the hip contact point?
Sanjay Chandran There should be an acceleration of the bar upwards with the traps during/after contact of the hips. When full extension is reached, the feet should move out to receiving position while the arms actively pull us under the bar to lockout position while lifter stabilizes the bar and actively pushes into the bar. Hope this helps.
I can hang clean and snatch more than my full clean or snatch. Is that common? I can make contact and take advantage of the power position from the hang but I almost never make contact when pulling from the floor. Can you do a video on that?
what is the song in the video ? also great video as usual! I am struggling with this exact issue at the moment so am looking forward to trying out the progressions on my next snatch session
I followed his drills few weeks, but I've got no improvement in my pull under the barbell. I started to have a better pull under the barbell for 2 months. I think that exercices push press behind the neck (snatch grip) + OH Squat have helped me.
Great video. Was he snatching more weight in the power snatch from the first video though? It looks heavier then the second picture. Nonetheless great improvement!
Zack, is it possible that my knees are going to far forward? I have great ankle mobility and it seems that sometimes my knees go to far forward and my heels want to come off the ground causing me to lose balance. How can I fix that?
A complete stranger and apparently former coach of my coach fixed my jump forward by telling me to get my shins out of the way. Now I don't bleed everywhere.
