CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 08-05-2011, 10:16 AM   #1
Kevin Adkins
Member Kevin Adkins is offline
 
Profile:
Join Date: Aug 2010
Location: Radford  VA
Posts: 6
Help with dropping under bar during clean/snatch

I find that when I'm doing cleans and/or snatches I'm able to pull the bar very easily, but have trouble dropping my *** into a full squat under the bar quick enough. For example, I was maxing cleans today and got up near my max. Then, as usual, I was able to pull the bar fairly easily to above where it needs to be, but I was only able to get a partial rack when catching the bar on my shoulders because I wasn't dropping under the bar or dropping fast enough. This is a constant problem when doing these o-lifts. Any suggestions on how to train myself to drop faster and mentally put myself under the bar?
  Reply With Quote
Old 08-05-2011, 10:20 AM   #2
Chris Walls
Affiliate Chris Walls is offline
 
Chris Walls's Avatar
 
Profile:
Join Date: Apr 2007
Location: North Battleford  SK Canada
Posts: 1,722
Re: Help with dropping under bar during clean/snatch

Don't think of it like dropping/falling under the bar. It's not passive. You should be pulling yourself down under it and into position.

More aggression, more mobility work (if getting into the bottom position isn't cake for you), more practice.
__________________
Accept no excuses, only results
CrossFit North Battleford
  Reply With Quote
Old 08-05-2011, 10:39 AM   #3
Andrew G. Greenberg
Member Andrew G. Greenberg is offline
 
Andrew G. Greenberg's Avatar
 
Profile:
Join Date: Feb 2006
Location: Charlotte  NC
Posts: 623
Re: Help with dropping under bar during clean/snatch

Quote:
Originally Posted by Kevin Adkins View Post
I find that when I'm doing cleans and/or snatches I'm able to pull the bar very easily, but have trouble dropping my *** into a full squat under the bar quick enough. For example, I was maxing cleans today and got up near my max. Then, as usual, I was able to pull the bar fairly easily to above where it needs to be, but I was only able to get a partial rack when catching the bar on my shoulders because I wasn't dropping under the bar or dropping fast enough. This is a constant problem when doing these o-lifts. Any suggestions on how to train myself to drop faster and mentally put myself under the bar?
snatches and cleans from the high hang.
  Reply With Quote
Old 08-05-2011, 10:40 AM   #4
Kevin Adkins
Member Kevin Adkins is offline
 
Profile:
Join Date: Aug 2010
Location: Radford  VA
Posts: 6
Re: Help with dropping under bar during clean/snatch

Chris,

Would you suggest more practice using light weight or more practice working up to high weight each time?

Andrew,

Coach at school has suggested same thing. Will start doing more of those. Thank you.
  Reply With Quote
Old 08-05-2011, 10:54 AM   #5
Chris Walls
Affiliate Chris Walls is offline
 
Chris Walls's Avatar
 
Profile:
Join Date: Apr 2007
Location: North Battleford  SK Canada
Posts: 1,722
Re: Help with dropping under bar during clean/snatch

Quote:
Originally Posted by Kevin Adkins View Post
Chris,

Would you suggest more practice using light weight or more practice working up to high weight each time?

Andrew,

Coach at school has suggested same thing. Will start doing more of those. Thank you.
I'd say practice at ~85% of max. Heavy enough that you'll actually need to pull under it, but not a max so you have can focus on specific things and not just be worried about making it. I'm not really talking extra practice... just that it'll take some time and focus to get better at it.

From the hang is good stuff too, but you'll still need to focus on being aggressive pulling under and into those receiving positions.
__________________
Accept no excuses, only results
CrossFit North Battleford
  Reply With Quote
Old 08-05-2011, 11:45 AM   #6
adam adkins
Member adam adkins is offline
 
Profile:
Join Date: Apr 2009
Location: Lexington  KY
Posts: 761
Re: Help with dropping under bar during clean/snatch

I don't like it when other posters beat me to good points so I am just going to restate what has already been said and act like I was the first to come up with it.

1) It is a 3rd pull not a drop. Actively and aggressively pull yourself under the bar. Work top/tall cleans for practice.

2) Lots of reps at near maximal weights for practice. Not lots of reps at once for time but rather to many, many sets of doubles or triple at submaximal (80-90%)weights.
  Reply With Quote
Old 08-05-2011, 11:59 AM   #7
Rene' Hardee
Member Rene' Hardee is offline
 
Rene' Hardee's Avatar
 
Profile:
Join Date: Oct 2009
Location: Melbourne  FL
Posts: 125
Re: Help with dropping under bar during clean/snatch

I find this to be a common problem. People, including myself, seem to have a mental block about getting low when the weight gets heavy.

I broke this by one day just deciding no matter what, on this next lift (for PR), all I was going to do and concentrate on was dropping (ie. pulling) myself as low as I could and not worry about catching the weight. It worked! Not only did I get low, but I muscle memory took over and I actually caught the weight beautifully. Surprised the S&%t out of myself too!
__________________
Crossfit skeptic turned believer!
www.harborcitycrossfit.com
  Reply With Quote
Old 08-05-2011, 12:12 PM   #8
Kevin Adkins
Member Kevin Adkins is offline
 
Profile:
Join Date: Aug 2010
Location: Radford  VA
Posts: 6
Re: Help with dropping under bar during clean/snatch

Thank you Chris, Andrew, Adam, and Rene' for your suggestions and tips. Hopefully I'll be able to fix the problem using your info.

oh, and adam..... nice last name.

Last edited by Kevin Adkins; 08-05-2011 at 12:15 PM..
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hang Power Clean/Snatch and Power Clean/Snatch differences Paulo Santos Exercises 2 04-09-2011 02:04 PM
Video: Olympic Snatch, Clean, Power Clean Doug Holland Exercises 2 03-15-2008 10:26 PM
One arm snatch, dropping Roark Marsh Exercises 9 04-01-2007 09:10 AM
How high pull for pwer snatch / pwer clean / snatch/ clean Roger Smith Exercises 3 01-04-2006 01:55 AM
Getting under the bar on the clean or snatch Mike Ryan Exercises 19 02-28-2005 11:35 PM


All times are GMT -7. The time now is 05:26 PM.


CrossFit is a registered trademark of CrossFit Inc.