Start with the barbell at your waist in a snatch grip. Greg Everett, of Catalyst Athletics, calls these dip snatches. If done right, the barbell doesn’t even move, only you do. With the barbell behind the neck holding a snatch grip, fall as fast as possible into the overhead squat position, beating the bar to the ground. This is an advanced version of the snatch balance where there is no jump. Jump or kick the bar off your traps and immediately dive under it, with arms locked out overhead, into the overhead squat position. Start with the barbell behind the neck with a snatch grip. It’s at that point when you should be on your way underneath it, with sharp speed, before gravity brings down the bar. Performing the Snatch and Clean & Jerk correctly will create weightlessness on the bar. Keeping the sequence minimizes overextension of the hips and redirects the barbell vertically. This sequence consists of bringing the bar into the hips then immediately, without hesitation, letting the legs take over in the vertical jump. The DrillsĬertain drills help develop speed under the bar by creating the proper “hip-to-leg sequence” during the snatch and clean and jerk. Simple, right? Good, I’m done with science and ready for practical application…. This is the realm within which we must operate in order to become quick and explosive in Oly lifting. In contrast, fast twitch (Type II) muscle fibers fire when we perform high intensity, short burst movements such as sprinting, heavy lifting, high jumping, and other glycolytic exercises such as power cleans, tire flips, or split jerks.
![clean and jerk clean and jerk](https://barbend.com/wp-content/uploads/2017/05/Screen-Shot-2017-05-31-at-2.07.45-PM.png)
Slow twitch (Type I) muscle fibers are activated more in low intensity, long distance endurance movements such as running, biking, swimming, and other oxidative exercises like planks, or jumping rope. How much of each type of fiber each of us has can predetermine which workouts or even sports we may be better at.
![clean and jerk clean and jerk](https://i.ytimg.com/vi/KBpys4KTG5Q/maxresdefault.jpg)
Specifically, we’ll refer to what are called slow twitch (Type I) and fast twitch (Type II) muscle fibers. Each of us is born with certain types of muscle fibers each in certain amounts. concentric movements, and simply just learning to move quickly.įirst, let’s talk basic anatomy. Here we’ll focus on three ways to develop speed in the snatch and clean and jerk: drill work, eccentric vs. It’s that ability to get under it with control that makes it all so mesmerizing. But what makes a lift look fast isn’t just how quickly the athlete propels the bar from their legs but rather how quickly they receive the barbell. That speed is something everyone should strive to obtain. From experience, I can tell you that top coaches will develop quickness in their lifters.
![clean and jerk clean and jerk](https://www.snoridgecrossfit.com/wp-content/uploads/2015/09/SnoRidge-CF_Clean-and-Jerk-by-Rob-W.jpg)
It’s impressive, it’s as if you blink you’ll miss something. If you’ve ever watched online videos of experienced Oly lifters you may have been amazed at how fast and explosive many of them look.