Articles



Does it Matter When You Jump in the Snatch or Clean?
Ursula Garza

Does it matter when you jump in the snatch or clean? The answer is a resounding and emphatic yes! Jumping before the bar gets to the “explode” position at the hips, which is usually somewhere above the pubis but below the hip crest in the snatch and the upper thigh in the clean, results in a forward bar displacement and loss of power.
 
To avoid jumping too early, you need to stay over the bar with the shoulders until you intend to jump. To perform the jump, you inherently bring the shoulders back on bent knees. Ideally, you will be jumping off of a foot that has to that point maintained full contact with the ground.
 
If you bring your shoulders back to soon, you cause the weight to shift to the toes too soon, hence the early jump or appearance of it because you are on your toes (really the balls of the feet, but if I say balls throughout the article, very immature people will laugh—you know who you are) early. When the weight shifts to the toes too soon, the entire pull trajectory will be completed in front of you.
 
The weight should instead be on the full foot when you initiate the jump. This keeps the bar close and allows it to follow a path that brings it the right place over your head or on your shoulders. It is also common to see early jumpers not open their hips all the way or get full torso elevation. Cutting the hip extension is cutting your power source and completely antithetical to lifting heavy weight over your head!
 
Remember, it’s a snatch or clean, not a snatch or clean broad jump. You should be landing in the same plane or no more than half a foot length behind where you begin the lift. Small jumps forward with proficient technique may occur as long as that forward jump doesn’t increase as the weight gets heavier; this could be considered idiosyncratic with certain lifters, but if when lifting heavier weights the forward jump increases, you have a problem to fix.
 
How to Fix an Early Jump
 
Partials: Work on hip and hang snatches or snatches from blocks. Feel the weight on your entire foot before you jump.
 
Feel the movement by slowing it down: Muscle snatches are a great exercise to see what you really do in the pull. I can always tell how good my athletes snatch technique is by watching their muscle squat snatches. After all, without the jump the lift is significantly more difficult.
 
Flat-footed pulls: These are pulls without coming onto the toes. The lifter hits his or her explode point and then extends the body up to pull but instead of coming onto the toes, he or she just stretches the torso upward, opening the hips and knees but not the ankles. This can help rewire the timing of a chronically early jumper.
 
Complexes: Adding in a combination of a pull to the jump position and then following with the full lift is a great and very revealing complex as to whether you are jumping early.

Free Snatch Learning Manual

When you subscribe to our newsletter for exclusive training tips from Greg Everett & more.




Ursula Garza tlifting champion and coach. During her career as an elite level weightlifter, she competed for Team USA at the 1992, 1993, 1995 and 1996 Weightlifting World Championships and was a member of the USA National team from 1991-1996. She is a two-time Senior National Champion, two-time Olympic Festival Champion, two-time NACACI Champion, many time American Open and collegiate national champion, (she also held national collegiate records in two different weight classes), and a former Senior American record holder in the clean & jerk. She still competes at Masters level and was 2009 Women’s Grand Master Champion, 2010 & 2014 Masters National Champion, and has broken 3 masters national records and 2 unofficial world records in April.
 
In coaching, she is one of fewer than 30 Senior International Coaches, the highest level possible in USA Weightlifting, and the only woman to ever achieve this level. She has coached dozens of athletes competing at national and international levels of competition, successfully developing lifters from the beginner level to winning titles at the senior, junior, collegiate championships, as well as qualification to USA national teams competing at Senior World, World University, Junior World, Pan American and Olympic Games. She coached female weightlifters for the 19 time national champion team Coffee’s Gym since 1993. In 2013, she founded a Men’s Team, Texas Barbell Club, which won the 2014 Men’s National Championship Team title. She has served as a Team USA coach at camps and international competitions and is currently a member of USAW’s Board of Directors as a Technical Director and also serves as Chairwoman, and the USA delegate to the IWF.

Read more by Ursula Garza


0 Comments
 

Free Snatch Manual
When you join our newsletter!






Weightlifting Movement Assessment & Correction by Quinn Henoch, DPT


Subscribe to the Performance Menu Magazine