Fluidity and speed are crucial for the olympic lifts! But sometimes, because there is so much to think about… our attempt at being extremely technical, turns into a lift that is very mechanical and SLOW.
So, how can we have both? How can we ensure that we’re being technically proficient, while also being smooth and fast?
I have found that breaking things into numbers or steps is a great way to simplify what you want people to do. It gives them just a few points to think about, but not so many that they experience “paralysis by analysis”.
Here are my three go to “steps” or “numbers” or “positions” that I encourage all of my athletes to think about during their snatch and/ or clean and jerk.
Position #1: Triple Extension. Finish. Jump. Whatever you want to call it….This is the position that allows the barbell to elevate to it’s highest possible point. We want that barbell rising with speed and momentum…making it as weightless as possible.
AS IT IS RISING, we must move to position #2.
Position #2: It is at this very point that we either stay connected to barbell, or we disconnect from it. We either lose tension or create tension. When we lose tension, we end up diving to the bottom of our squat or dropping under the bar and praying it ends up over head. When we CREATE tension, by cranking our elbows up and back and keeping our knuckles down, we end up PULLING ourselves into the position we want to go!
The position we want to go? Position #3@
Position #3: The barbell is stacked STRONG over our frontal plane. We are balanced and our hips are sitting in between in our heels with our lats and hands reaching up towards the ceiling. Thoughts of “breaking the bar” are running through our head so that we create internal torque.
Master these positions and, through segmentation, your lifts will become so much more efficient as a whole.