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 position motionlessly.

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There are all kinds of variations, and lifters gravitate toward the motion that best suits them for reasons of proportions, balance and pulling style.

The purpose of a dynamic start is to make the first pull easier and faster, which is done through a stretch-shortening reflex, pre-tensioning, pre-acceleration of the body, or a combination.

This allows the lifter to generate more force with less effort, meaning an increased ability to accelerate in the second pull.

Sounds great, but the question is whether or not YOU should be using a dynamic start, and the way to determine that is pretty simple:

If you’re not yet technically proficient and consistent, don’t use a dynamic start.

If you’re not yet able to consistently pull from the floor with the correct position and balance and time the initiation of the second pull properly, a dynamic start simply adds more potential for inconsistency and makes progress more difficult.

If you’re at this stage, you have no need for a dynamic start anyway. The weights you’re lifting are nowhere near your strength capacity because they’re limited by skill, so there’s no need for extra help to get the bar moving.

Stick with a static start until you’re lifting consistently and your heavy snatches and cleans become legitimately difficult to accelerate in the first pull.

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