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Exercises Movements, technique & proper execution

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Old 10-11-2011, 10:59 AM   #1
William Miller
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How to increase speed under the bar

When I do cleans or snatches I am slow getting under the bar. They turn into power cleans/snatches (with very little dip) followed by a squat. On cleans my elbows are too slow coming around to the receiving position. How do I improve these issues? Is the Burgener warmup what I need or are there other drills/exercises I should add?
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Old 10-11-2011, 11:26 AM   #2
Andrew Bell
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Re: How to increase speed under the bar

Here's what worked for me....

First off keep the bar as close to you as you can throughout the lift. In particular when it passes through the mid section of your body. Next, practice receiving the bar in as low as you can go with lighter hang cleans/snatches (around 30% and work up). Practice without a bar at all (and without the dang pvc) but going slowly through the motions of first pull, second pull, etc, to catching the bar in the bottom position.

Honestly it took me maybe 3-4 months of working oly 3 days a week before I finally started sitting down there to catch it.
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Old 10-11-2011, 11:30 AM   #3
Renee Lee
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Re: How to increase speed under the bar

work from blocks. both high and low blocks. also complexes, like 2 pulls + 1 full lift, or 1 full snatch + 1 hang snatch from below the knee.
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Old 10-11-2011, 12:20 PM   #4
Lincoln Brigham
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Re: How to increase speed under the bar

Here's a couple of instructional videos:
Clean from blocks:
http://www.youtube.com/watch?v=udB8kl21ba8
Snatches from the hang position:
http://www.youtube.com/watch?v=NEm1NB13Lsg

links are work/family safe
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Old 10-12-2011, 07:35 AM   #5
William Miller
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Re: How to increase speed under the bar

Thanks, everyone. I will give these things a try. I think part of the issue is mental especially on the snatches, but if I can improve the technique at lower weights then that should help with the confidence to drop under the weight. I also read that purposely trying to make a big noise with your feet when landing helps promote the drop, so I will work on that also.
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Old 10-12-2011, 07:44 AM   #6
Dave Traeger
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Re: How to increase speed under the bar

Regardless of the above, do burg warmup before oly lifting session anyways.
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Old 10-14-2011, 12:41 AM   #7
Veronica Carpenter
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Re: How to increase speed under the bar

drop snatches/snatch balance

tall cleans

Try catalyst athletics site for videos
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Old 10-15-2011, 11:24 PM   #8
Blair Robert Lowe
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Re: How to increase speed under the bar

how about hang squat cleans? I've worked a bit of just dropping into the front rack position from a hang or a bit of a hip thrust (like a push press) from the hang.

for the snatch using some form of snatch balances such as pressing or heaving snatch balances. I've also done them from basically from counting 3-2-1 then rising off the heels dropping and pulling myself into the bottom or power position with the bar locked out overhead.
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Old 10-16-2011, 09:02 AM   #9
John Kaupp
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Re: How to increase speed under the bar

Second what Veronica said. Do those after the Burgener warmup and before you move on to your heavier weights.
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Old 10-16-2011, 09:46 AM   #10
Struan Potter
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Re: How to increase speed under the bar

Try using blocks as well.
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