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Snatch & Clean Second Pull




How to correctly perform the second pull or extension of the snatch and clean, and training to improve it.
The Double Knee Bend Or Scoop - Olympic Weightlifting

The double knee bend (AKA scoop) is the temporary cessation of extension and forward movement of the knees during the final explosive extension of the...
Proper Timing Of The Leg Drive In The Snatch & Clean Pull Exercise

In the snatch or clean pull or high-pull, timing of the leg drive is important to train timing and force production in the pulls of the snatch and cle...
Arm Bend In The Snatch & Clean: It May Not Be An Error

Arm bend prior the completion of the extension in the snatch and clean may be an error needing correction for optimal lift technique, but it may not. ...
Dont Lock The Elbows In The Snatch & Clean Pull

Locking the elbows in the snatch and clean pull may seem like a great solution to bending your arms early, but it just creates another problem down th...
Should You Curl The Wrists In The Snatch & Clean?

Some of you have been taught to curl the wrists in the pull of the snatch and clean - here's why you shouldn't....
How To Quit Hitting Your Pubic Bone When You Snatch

Snatching shouldn't be painful. Here's how to avoid hitting your pubic bone....
Hip Contact In The Snatch - How To Keep The Bar Close

[See how to stop hitting your pubic bone here] During the pull of the snatch, the bar will contact the body in any properly executed lift. The most...
The Scoop Or Double Knee Bend - What, Why & How

The double knee bend might be more accurately called the naturally occurring temporary cessation of knee extension to facilitate the preservation of b...
Vertical Leg Drive In The Snatch & Clean - Elevation, Direction, Balance & Proximity

Leg extension in the snatch and clean helps provide both elevation and direction on the barbell. While it’s not perfectly accurate, it can be...
Bar Contact In The Clean: How To Keep The Bar Close

Because of the narrower grip, the bar in the clean will tend to contact the body on the thighs rather than in the crease of the hips as it does in the...
Heels Rising Early In Snatch Or Clean Pull?

A common instruction is to remain flat-footed as long as possible through the pull of the snatch and clean, typically until reaching approximately the...
Fix Incomplete Hip Extension In The Snatch & Clean

If you have trouble completely extending your hips in the snatch or clean, here’s a simple way to fix it.   In the final extended positio...
How To Stop Swinging Snatch & Clean Pulls

Pulls are the perfect opportunity to improve the way the bar and body interact in the extension of the snatch and clean, so take advantage of it and a...
Bar Contact In The Snatch & Clean | Brush Or Bang?

How and when the bar contacts the body in the snatch and clean—and even whether or not it should—is an ongoing source of confusion for new...
Leg Drive Vs. Leg Extension

Let’s talk about leg extension vs leg drive, because this is one of those odd things about the body that usually doesn’t immediately make ...
Better Leg Drive In The Snatch | Snatch With No Jump/Feet

A good way to improve the aggression, timing and duration of your leg drive in the snatch is using the snatch with no jump—or as some of you goo...
Hips, Meet Bar: Bar-Body Contact in the Extension of the Snatch and Clean

Some topics seem to generate more heat that others, and for some reason, the question of how a barbell should come into contact with the body during the snatch and clean seems to get some people extraordinarily wound up. I persona...
Snatch and Clean Extension: Be Patient

A big mistake with the snatch and clean is trying to initiate the final explosion too soon. This can create a list of problems, including shifting your balance too far forward, pushing the bar away from your body, preventing a com...
Arm Bend in the Snatch & Clean: It’s Still Not the Solution to Your Bad Lifting

I’ve written a number of times on fashionable weightlifting technique. These things become fashionable not because they’re new, but because someone of often dubious influence thinks they are and gets excited about what...
Push The Bar Back to the Hips… But Not Too Far: Snatch & Clean

In the snatch and clean pull from the floor, the bar must move back slightly from its starting point on the platform. This is minimal horizontal movement, but very important to re-establish balance once the barbell and lifter beco...
The Double Knee Bend: It’s Not Going Away Just Because You Pretend It's Not There

I get a lot of emails and texts throughout my days. The great thing about this is that I have an organic network of people feeding me things they’ve found in their time browsing the internet so I don’t have to spend ti...
The Connection of the Second & Third Pulls

I assume other sports share the same characteristic, but weightlifting seems to be continually split into contrary groups of thinking, representatives of which often seem to thrive on going to battle over the details rather than r...
5 Ways to Get A Better Finish in the Snatch

As all of you who’ve invested countless hours smashing your heads against the wall know, there are a number of tricky elements to the snatch. I want to focus on just one of them here—the finish.   The finish ref...
Leg Drive: Elevation & Direction for the Snatch & Clean

I've said it a million times, and I'm going to keep saying it because not doing it is a common problem—use your legs. I’ve joked more times than is funny that we need to just get a recording saying Push harder ...
A Vertical Bar Path in the Turnover is Too Far Forward

“Your confusing thesis has captured my attention; please tell me more.” –Phil Hartman as Bill McNeil in News Radio   I questioned my choice of title for this article, and then I thought about News Radio, a...
I Wish I Had Bones: Quit Relaxing at the Top of Your Pull!

Tension and timing are critical elements of successful snatching and clean & jerking. A primary part of the motor skills an athlete has to learn and develop as a weightlifter is how to create and maintain huge amounts of tensi...
Quit Pushing Your Cleans Away with Your Thighs

A lot of you find your bars running away at the top of your cleans, resulting in the bar crashing into the rack position, you collapsing forward, and if not missing entirely, struggling more than you should to recover. As weigh...
Push Through the Pull Under: Snatch & Clean Timing

One of the toughest concepts in weightlifting to grasp—and to explain—is the timing of the transition between the second and third pulls of the snatch and clean. The basics are simple: you elevate and accelerate the ba...
How to Quit Hitting Your Pubic Bone When You Snatch

Not many things kill your interest in snatching as quickly as smashing your pubic bone with the bar. That’s why I recommend against it.   I’ve heard a surprising range of advice regarding this problem, and fasci...
Snatch & Clean Bar Contact: Everything You’ve Ever Wanted to Know

How and when the bar contacts the body in the snatch and clean—and even whether or not it should—is an ongoing source of confusion for new lifters, so we’re going to sort you out right now.   First, does t...