2 of 4
Skill-Transfer Exercises for the Clean & Snatch
(continued...)Problem: Catching the bar with too wide a stance,donkey-kickingTreatments: Overhead squat, lands, Sots pressProblem: Jumping too earlyTreatments: Positioning pulls, practicing thetransition, high hang to top of the knees to mid-shinProblem: Not shrugging, not getting full extensionTreatments: Tall snatch, dip-shrug into hang snatch
Holding a light bar or dowel with a snatch grip, standon your toes with your feet under your hips (in the“jumping position”). Shoulders down, arms straight.The movement begins with a violent shrug of theshoulders followed by an aggressive pulling of thebody under the bar to catch it in the bottom of anoverhead squat. Important: Do not begin by dippingand jumping! (That would make the move a hangsquat snatch from the toes, which is not what youwant). This is the challenging part for most people towrap their minds around at first. You must begin withankles, knees, and hips already extended, withoutrebending any of those joints at start of the move.The shrug begins the upward momentum of thebar, and the aggressive movement pulls you into theoverhead squat. This is an extremely fast exercise.
Using a snatch grip with heavy weight (working upto as much as 150% of your 1RM snatch weight),keep the chest up while straightening the legs(deadlift). When the bar passes the knees, transitionthe weight back toward the hips by lifting the chest,rebending the knees slightly, and bringing the hipsforward without extending them. When the chest isupright, then stand tall to full extension. Lower theweight in reverse until it is about one inch off theground. Repeat two more times. On the third rep,finish the extension with an explosive shrug. Other
Tall Snatch1 23 4Position Pulls