Snatch Pull Vs. Clean Pull

While many of the principles with respect to force production are similar in the Snatch Pull and the Clean Pull there are also some noteworthy difference in how the pulls develop. Below are factors that influence the differences in the mechanics of the Snatch and Clean Pull.

Grip width in the Snatch is wider than the Clean.
Relatively speaking, Clean weights are 20 - 25% heavier than Snatch weights.
The Acceleration of the bar begins more gradually in the Snatch and ends with 10-15% greater Velocity than the Clean.
The “fixation” height or the height at which the bar is stabilized in the catch positions is 25-30% higher in the Snatch than in the Clean

Here is how we account for these differences….

Heavy Weights: Let your speed be the variable

In this article we want to discuss a concept that may seem obvious at first glance and yet it is an area where mistakes are made frequently. The issue we want to address is how an athlete should attack progressively loading heavier weights on a bar in the Snatch and Clean in a given workout. As an athlete loads heavier weight on a barbell, the bar cannot continue to be accelerated using the same force or achieve the same peak velocity. For example, Spencer Moorman cannot pull 160kg with the same speed as he can pull 100kg. Therefore we must have an approach and a strategy to counter this slower bar speed as he makes progressively heavier attempts.

How good is YOUR shoulder mobility?

Mobility and Flexibility, IPAR, Olympic WeightliftingLeah RhodesJuly 18, 2015Shoulder, Mobility, Stretch, Stretches, Stretching, Olympic lifting, Weightlifting, California Strength

Receiving The Clean

Catching a clean correctly can be broken down into three elements that need to be addressed separately. They are: Mobility, the Finish and Meeting the Bar.

How to Jerk like 2x National Champion Spencer Moorman

Ivan Abadjiev once confided in me, “Anyone can Snatch and Clean, only true Champions can Jerk!”

At the time, I didn’t fully appreciate the complexity of the Split Jerk, but after hitting a wall in my own lifting as a result of my Jerk and after trying to teach athletes how to perform the movement over the last decade and I am now in full agreement.