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Exercises Movements, technique & proper execution

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Old 01-16-2014, 06:44 PM   #1
Christian Batchelor
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Deadlift to start Cleans and Snatches?

First my stats:
6'0"
32 years old
CrossFit for just over 2 years (when I started I couldn't perform a 95# hang clean)
~ 170 lbs

Deadlift max 405#
Front Squat max 345#
Clean max 255#
Snatch max 195#

I find that mostly on the Snatch (sometimes on the Clean,) that I find it easier to complete the lift if I "deadlift" the weight first.
i.e. Get my snatch grip, stand it up, follow it down, then touch and go (no bounce)

Other than preloading my muscles, I don't know why it would make such a difference (in the snatch about 20#) unless it's just a mental thing.

What are your guys thoughts on using this method to continue to get a max verses a "cold pull" assuming I'm not shooting for any OLY competitions?
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Old 01-16-2014, 07:04 PM   #2
Pearse Shields
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Re: Deadlift to start Cleans and Snatches?

You have terrible technique. That is the issue.
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Old 01-16-2014, 08:19 PM   #3
Christian Batchelor
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Re: Deadlift to start Cleans and Snatches?

Here is an example of someone else doing it:
https://www.youtube.com/watch?v=zuWa0dqUJdI#t=7m20s
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Old 01-16-2014, 08:25 PM   #4
Jeff Enge
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Re: Deadlift to start Cleans and Snatches?

That's a drill. It's not somebody going for their max. Pearse is right though a little blunt. If you can lift more from a deadlift and touch and go, there's some flaw with your pull that should be addressed. Your front squat to clean ratio is also indicitive of this.
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Old 01-16-2014, 08:46 PM   #5
Dakota Base
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Re: Deadlift to start Cleans and Snatches?

Picturing you standing up with a decent deadlift (since the weight isn't heavy), then bowing to the bar and doing all of what should be your first pull with your back... Just like tons of other guys that do what you're describing that I've seen over the last 20yrs of moving weight...

Poor technique. Take some weight off the bar, and work on proper pull technique. Muscles don't need, nor benefit from "preloading".
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Old 01-17-2014, 07:07 AM   #6
David Finney
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Re: Deadlift to start Cleans and Snatches?

You may also benefit from doing some more "explosive" work. I had a similar issue with my front squat and clean ratio, and in addition to technique work, I worked on some weighted jumping exercises and it helped tremendously.

Either way, you have some good strength numbers. A 2x bodyweight front squat is nothing to scoff at.
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Old 01-17-2014, 01:22 PM   #7
Christian Batchelor
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Re: Deadlift to start Cleans and Snatches?

Thanks guys, I'll try and work on this and see if I can get someone to tape me during the lifts to find out exactly which part is hurting me.
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Old 01-17-2014, 01:26 PM   #8
Jeff Enge
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Re: Deadlift to start Cleans and Snatches?

I'm imagining you aren't setting up right and that and the first pull to your knees looks like a deadlift and not like a clean/snatch pull. I may be totally off base though.
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Old 01-17-2014, 01:35 PM   #9
Christian Batchelor
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Re: Deadlift to start Cleans and Snatches?

Here is a video from back in September.
I think that is 155# on the bar.
https://www.youtube.com/watch?v=_zeNFR1poQk
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Old 01-17-2014, 02:11 PM   #10
Jeff Enge
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Re: Deadlift to start Cleans and Snatches?

Did you lift more from a deadlift touch and go back then too?

Your hips are going up a little too soon on the first pull and the bar is coming away from you off the floor anyway. I also think you are jumping (i.e. feet leaving contact with the ground) before you've finished pulling.

I don't know how either of these things change with the deadlift touch and go start you've described, so I can only prescribe based on what I see here: push your knees out on the starting position to get them out of the way and give you a straighter bar path, and focus on standing up (instead of actively jumping) all the way into the power position before your feet leave the floor.

Also, with the caveat that I don't know if this is a normal thing for you so you can take it as nitpicky if you want, but don't drop the bar behind you on a made lift.
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