Snatch/C&J

[bobhickman]

any tips on getting under the bar on snatch and C&J quicker?... I seem to have a problem with squatting deep under the bar.

 

[castso]

@bobhickman For snatch: snatch balance, for jerk: jerks with a pause in the bottom.

 

[expert49]

@castso (For OP) And for cleans: hip cleans, tall cleans. Hang variations, starting above the knee, can help as well (this also goes for the snatch)

Snatch drops are also great. As for jerks, tall jerks, jerk drops.

Check out Catalyst Athletics for guides on these movements

 

[112358]

@bobhickman Aaaaand mobility

 

[jabrito]

@bobhickman First, get mobile - gowod or warm up effectively.

Snatch:

The Snatch Balance and Drop Snatch are going to be effective drills for receiving the bar faster. Your focus should be to drop ( jump to the floor) quickly while aggressively pressing the bar overhead and initiating "external rotation with internal torque".

Cleans:

Hang Cleans, Tall Cleans and Muscle cleans are drills for a faster turnover. Think "faster elbows" through and under the bar plane to receive the load. Drill for quick elbows with lighter weight before needing a squat clean for heavier loads.

Jerks:

2 step pause (2 sec) drills. Pause in dip, pause in split jerk - recover.