Bounce

The bounce is the use of the elastic rebound at the bottom of the squat or clean to recover from the bottom position more easily and with more speed. It is the combination of three elements: the liter...

Complex

A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength. ...

Double Knee Bend

AKA Scoop, transition   The double knee bend is the temporary cessation of extension and forward movement of the knees during the final explosive extension of the snatch or clean. This is a n...

Dynamic Start

A 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 into the position in which the bar is first separated from the f...

Hook Grip

The hook grip is used in the pull of the snatch and clean to ensure a secure grip during the aggressive acceleration of the bar. The lifter first wraps the thumb around the bar, then grips the thumb w...

Scoop

AKA Transition, double knee bend   The scoop is the forward movement of the partially-bent knees under the bar during the double knee bend of the snatch or clean.   Read more about...

Static Start

A static start is a method of beginning a pull from the floor (such as in the snatch or clean) in which the athlete sets and holds the starting position at least momentarily before actually lifting th...

Straps

AKA Lifting straps   Straps are fabric or leather strips that wrap around the lifter’s hands and bar to secure the grip on the bar. Most often used for snatch or clean pulls or deadlifts ...