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Coach,

Can you give me some insight on the 1st pull for both clean and the snatch? When I watch some of the lifters pull from the floor it seems to me that right when they get to knee level they "force the knees out" in order to shorten the range of the 2nd pull to more of a vertical position, is this true, and if so, how does it work.

I also want to know about "pushing the platform away" cure that I have heard. Once you set the back and all of the other angles, do you extend the lets with barely any effort on the arms, or does the shoulders pull along with your pushing the platform away? I had a coach in college just have us "stand up" as everything rises at the same rate.

The 3rd part of my question is how do you keep the bar close to you during the first pull and into the second; do you "physically" contract the lats during lift off in order to make sure the pull comes back as you stand up? I have sometimes just pushed away and the bar comes out above my knee 2 or 3 inches and I then have to pull the bar back at Mid Thigh, is correct?

Glad for your response, thanks.


Jason | 2011-10-12

Coach, Can you give me some insight on the 1st pull for both clean and the snatch? When I watch some of the lifters pull from the floor it seems to me that right when they get to knee level they "force the knees out" I LIKE THE KNEES FORCED OUT ON THE START. THIS HELPS SHORTEN THAT DISTANCE YOU TALK ABOUT. in order to shorten the range of the 2nd pull to more of a vertical position, is this true, and if so, how does it work. INITIALLY YOUR WEIGHT IS DISTRUBTED FULL FOOT BUT ABOUT 55% ON MIDLINE OF FOOT 45% ON MIDLINE BACK. ONCE THE BAR BREAKS GROUND THE WT SHIFTS BACK TO MORE OF THE HEEL. AT 1" ABOVE KNEE YOU SHOULD BE ABOUT 90% BACK. THIS PRE-STRETCHES THE HAMSTRING AND WILL ALLOW A VERY BALISTIC EXPLOSION. I also want to know about "pushing the platform away" cure that I have heard. I USE THE PUSH AND SWEEP. PUSH FEET DOWN TO THE HEELS AND SWEEP GENTLY THE BAR BACK TO SHINS AS IT GOES UP...BAR, HIPS, LOW BACK ALL STAY THE SAME...THE ANGLE DOES NOT CHANGE. LEGS DO ALL THE WORK. Once you set the back and all of the other angles, do you extend the lets with barely any effort on the arms, or does the shoulders pull along with your pushing the platform away? I had a coach in college just have us "stand up" as everything rises at the same rate. AS LONG AS THE BACK ANGLE DOES NOT CHANGE...THAT IS OK. LEGS DO ALL THE WORK UNTIL THE BAR GETS TO 1" ABOVE KNEE...THEN YOU EXPLODE!! The 3rd part of my question is how do you keep the bar close to you during the first pull and into the second; do you "physically" contract the lats during lift off in order to make sure the pull comes back as you stand up? YES....SWEEP IT BACK GENTLY! I have sometimes just pushed away and the bar comes out above my knee 2 or 3 inches and I then have to pull the bar back at Mid Thigh, is correct?
 
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Jason
2011-10-13
Coach B:

Thanks for the clarification/