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Snatch & Clean Starting Position & First Pull




Proper performance of and training to improve the starting position and first pull of the snatch and clean.
Dynamic Start & Static Start In The Snatch & Clean - Olympic Weightlifting

The dynamic start is a method of beginning a pull from the floor (such as in the snatch or clean) in which the athlete moves continuously through the ...
Pushing The Knees Out In The Snatch & Clean

In the starting position and first pull of the snatch and clean, we want to push the knees out inside the arms. This serves 3 important purposes: &nb...
How Fast Should The First Pull Be?

How fast should the first pull or the snatch or clean be? As fast as possible without compromising position, balance or tension. The first pull is ...
Hips Shooting Up In The Snatch & Clean

We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. The goal is to preven...
Starting Position For The Snatch & Clean

The precise starting position will vary somewhat among lifters, but with rare exceptions, the position will meet a handful of simple criteria. The ...
Should You Use A Dynamic Start In The Snatch & Clean?

A dynamic start in the snatch or clean uses some kind of movement prior to bar separation to begin the lift without the athlete holding a starting pos...
Quit Scraping Your Shins In The Snatch & Clean

No, having bloody shins doesn’t mean you’re doing a good job keeping the bar close in the pull—it means you’re doing something...
Push The Knees Back In The Pull?

In the pull of the snatch or clean, you shouldn’t need to actively push your knees back.   If your knees are in the way of the bar, be su...
Stop Swinging The Bar Around The Knees

If you’re swinging the bar around your knees in the snatch or clean, here’s the checklist for correction:   Position the bar over t...
The Olympic Lift Starting Position: Snatch & Clean

Before we continue, let’s first establish what exactly we’re talking about. Most importantly, we need to understand this: The purpose of the starting position (and first pull) is to allow an optimal second & thi...
The Dynamic Start: It May Not Be For You

With the proliferation of videos of elite weightlifters on the internet, beginners are being exposed to advanced lifting more than they were several years ago, and seeing all kinds of fancy, exciting things. Naturally, we all want...
The First Pull: Your First Chance to Get the Snatch & Clean Right

Just like we all tend to focus on the snatch and clean more than the jerk when it comes to technical discussions in weightlifting, we tend to focus more on the second and third pulls of the snatch and clean than the first because ...
Lifting the Bar off the Floor: Get it Right without Over-Complicating It

The start and first pull of the snatch and clean can be anything from something a lifter never even considers, to a technical challenge that drives a lifter crazy for years. While I’ll be the first to point out that it&rsquo...
Dynamic Starts in the Snatch & Clean: Why & When to Use Them

Dynamic starts in the snatch and clean are used by the majority of elite weightlifters, and for good reason. However, like many things done by elite athletes, in many cases a dynamic start will not be appropriate for you yet. Yes,...
No Vertical Shins in the Start

Too many people make the mistake of trying to keep their shins vertical in the starting position of the snatch and clean. Often this is a product of mistakenly attempting to position the bar over the middle of the foot or even far...
The First Pull of the Snatch & Clean: Slow or Fast?

I genuinely can’t believe I haven’t written an article on this subject yet. It seems obvious now, as this question comes up pretty frequently, and it’s something I address in detail in my seminars. In any case, l...
Quit Scraping Your Shins in the Snatch & Clean

While we always want to keep the bar as close to the body as possible throughout the pull of the snatch and clean, contact at the shins or knees that causes scraping or any noticeable collision is problematic and indicative of an ...
Getting the Bar Past the Knees in the Snatch & Clean

I’ve said before that the complexity of the first pull is commonly underestimated by new lifters because of its apparent simplicity, especially in comparison to the rest of the lift. However, it simultaneously seems to be ma...
Calm Down… It’s Supposed to Feel Heavy

One of the most common reasons for lifters missing their heaviest snatch and clean attempts is the blow to their confidence experienced as the bar is first lifted from the floor. Suddenly it feels heavy, and that means it’s ...