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Exercises Movements, technique & proper execution

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Old 05-25-2004, 09:45 PM   #1
Janet Fisher
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I just want to confirm something about the picture at http://www.crossfit.com/mt-archive2/flat_back_th.jpg. I've got two CrossFitter's here with me and we're debating.

I thought the position on the left was the correct position for everything (although I do hit the position on the right when I get tired), by my boyfriend thinks that the left is for cleans and the right is for snatches. Can someone in-the-know settle this?

How does this translate to, say, one-armed kettlebell overhead squats? Should the back be like the right picture at the bottom of the squat?

Thanks.
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Old 05-26-2004, 04:16 AM   #2
Graham Hayes
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Read the article on the bow and arrow here:

http://danjohn.org/gu15.pdf

Try the position on the right and then put your chin on the ceiling, shrug and snatch, then stand around wondering how you managed before!

Also look at her grip, my guess is she's definately cleaning.
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Old 05-26-2004, 05:15 PM   #3
Brian Hand
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A lot of people say you should deadlift with your shoulders behind the bar (picture at the right) and do the olympic lifts with your shoulders ahead of the bar (picture at the left). Personally I would have to agree with this in general, although there have been some great DLers that kept the shoulders forward - they are the exception.
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Old 05-27-2004, 08:57 AM   #4
Lincoln Brigham
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I'm not sure the point of that picture. Yes, you probably can get more velocity off the ground that way. Yes, the shoulders should be slightly ahead of the bar at the beginning of the pull.

However, velocity is not the goal of the first pull! I cannot stress this enough. Positioning is the primary goal of the pull off the ground. The back and the hips must rise at the same rate, the bar must end up in the proper position at the beginning of the second pull. (The second pull begins when the bar passes the knees.)

Most non-advanced Olympic weightlifters would probably benefit by slowing down their pull off the ground.

Janet, regardless of the points above, your boyfriend is wrong. The principles of the pull for the snatch and the clean are exactly the same. But because the snatch grip is wider than the clean grip, the hips have to be lower in the starting position for the snatch than the clean. Always.
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