2 rounds of:
10 Push ups
5 Pull ups
EMOM 5 minutes: 3 Snatches @ 70% 1RM
EMOM 5 minutes: 2 Snatches @ 80% 1RM
EMOM 5 minutes: 1 Snatch @ 90% 1RM
Not for time. Complete 3 rounds of work of:
Max effort Handstand Push-ups
Rest 1 minute
Max effort L-Sit
Rest 1 minute
20 Back extensions
Rest 1 minute
Post snatch loads and completed reps to comments.
In Olympic lifting, the three most important things are stance (where you put your feet), grip (where you put your hands), and position (the path of the bar). The more consistent you are in placing your feet in the same spot each time, the more consistently your lifts will become. There are only two spots your feet can go: jumping position and landing position. Same goes for your hands – they should only ever be in two places on the barbell, the clean grip and snatch grip. But first, let’s talk about your feet.
Footwork is critical. 90% of all missed lifts are missed because of footwork. Dial in your footwork, and I promise, your lifts will improve.
Your feet should start under your hips, in what we call the “jumping position”. If I were to tell you, “Jump!”, you’d jump and not think about where your feet start right? Same principle applies here. Wherever your feet are on the ground when you jump, that’s usually the same spot you’d start them in a clean or snatch.
This is the bottom position of the clean. Notice Brett’s feet – they are in the landing position (and would be in the same spot if he was doing a back squat, overhead squat or snatch, as pictured below).
Two places for your feet – jumping position (the start position for clean, snatch, press, push press, deadlift), and landing position (the bottom position of clean, snatch, air squat, front squat, back squat, overhead squat). The more consistent you are with getting your feet to consistently hit these positions across all movements, the more efficient you will become.
So now that you’ve dialed in your footwork, it’s important to get your hands in the right spot. And just like footwork, there are only two places your hands can go – clean grip and snatch grip. These two grips not only apply to snatch and clean, they also apply to all lifts across the board. The clean grip is the same place you would put your hands for deadlifts, presses, jerks and front squats. The snatch grip is the same grip for overhead squats.
Many people have a clean grip that looks like this, right on top of the edge of the knurling.
However, this grip is really expensive in your movement pattern because as you can see, when you receive the bar in the front rack position, the elbows cave in, which causes the weight to be unsupported and forward.
To find the correct clean grip, place the tip of your thumb at the edge of the knurling. Your hands should be at least a thumb + a knuckle away from the edge of the knurling (some people even go two thumb lengths out).
And once the bar is received in the front rack position, it’s in a stable spot. Brett could let go of the barbell, stick his arms straight out and squat, and the barbell isn’t going anywhere. This is a really solid position.
The snatch position is wider on the barbell, and is a little different for each person. Generally, your hands are outside of the ring markings on the barbell. The test comes when you put the bar overhead – it should be about 8″-12″ above your head when fully locked out. If your hands are too wide, the bar will be too low, right above your head; if they are too narrow, the bar will be too high overhead.
Make sure as you lift today, you focus on the placement of your hands and feet. Take note when you make a good lift, where were your hands and feet and how that was different from the lifts you missed. Post thoughts to comments.
(I know this is a lot of information – don’t over think it! Just remember “JUMP” and “LAND”. The rest will take care of itself! And, be sure to come to Skill Saturday to get more one on one coaching in your Olympic Lifts!)
THANK YOU Brett for being the demo guy!