A common mistake in our sport is when an athlete allows the bar to CRASH on them. Whether it’s overhead when they receive the snatch, or in the front rack when they receive a clean, the bar comes down AFTER the athlete hits the bottom of the lift.
Solution? Power snatches and power cleans!
Coaches need to get their athletes used to receiving the bar at different heights (2″ squat, 4 ” squat, at parallel).
Depending on how light or how heavy a weight is, when an athlete goes to jump a barbell up, it is going to elevate to different levels and an athletes needs to learn to control the descent of their hips in order to receive it at each level.
For example, when the weight is light, an athlete will drive against the ground and because there is less resistance on the bar, the barbell will travel high. So, the athlete must meet it high (yes… even when performing a full snatch!).
When the barbell is loaded to a medium weight, the bar has a little more resistance now, so it will travel up a few inches less.. forcing the athlete to meet it a few inches deeper in their squat.
Last, when a barbell is loaded with an athlete’s one rep max, the barbell has a ton of resistance on it! So, the weight will only travel up slightly before the athlete must pull his or herself down and around the weight HARD and FAST into their full squat.
You CANNOT take a light weight, jump as hard as you can, and then dive to the bottom of your squat. This is what causes that crash. That disconnect, or lack of tension kept on the barbell when pulling yourself down, inhibits you from learning that there must be CONSTANT awareness of where that barbell is in space.