One of the most common mistakes we see in the Snatch and Clean is an athlete allowing their hips to raise too soon off the floor…aka “the stripper pull”.
A stripper pull is usually a result of a weak legs and/or a “grip and rip” mentality on the first pull.
Cues to fix this:
- “Keep your shoulders higher than your hips at all times”.
- “Squat up off the ground..feeling your feet press the floor away from you”.
- “Proud/high chest off the ground”.
- “The bar, shoulders and hips all rise simultaneously”.
Drills to fix this:
- Place a pic pipe on an athletes back so it is angled and touching their shoulders and hips. Apply equal pressure through your hands on their shoulders and hips as the athlete slowly lifts off the ground. If their butt starts to come up, press down firmly so they feel that tactile cue and make their correction.
- Pause Tempo Pulls: Have an athlete squat the bar up to one inch off the floor, below the knee, above the knee, mid thigh and hips… pausing at each position for 2-3 seconds. This will allow for them to not only get stronger in those position, but it offers them the time to get familiar with how their body SHOULD feel in each position.
- Attach a resistance band to the middle of the barbell and stand in front of the athlete, a few feet away. Hold onto the band and offer LIGHT resistance as the athlete slowly deadlifts the bar off the ground. The sensation of being pulled forward will force the athlete to maintain balance through their feet and tension in their legs and midline as they squat up with the bar.
If none of these cues or drills work with your athlete, get creative with your approach! There is no right or wrong way to cue an athlete… even if you have to go off book to get them to do what needs to be done!