Weightlifting Technique Triad PDF

WEIGHTLIFTING TECHNIQUE
TRIAD
EXERCISE CLASSIFICATION
& SELECTION
BY MAX AITA
TABLE OF
CONTENTS
PHASES OF WEIGHTLIFTING TECHNIQUE 06
THE TECHNIQUE TRIAD 18
EXERCISE CLASSIFICATIONS 27
- RELATIVE HEIGHT OF BARBELL EXERCISES 28
- TRAJECTORY OF BARBELL EXERCISES 47
- TIME TO FIXATION EXERCISES 62
SECONDARY EXERCISES 72
PRACTICAL PROMGRAMMING EXAMPLES 73
TROUBLESHOOTING COMMON ERRORS 78
CONTENTS 3
ABOUT THE AUTHOR
Max Aita is the Head Weightlifting Coach of Team Juggernaut.
He has spent 20 years in the Weightlifting and Powerlifting
worlds as both an athlete and coach. Max has trained under
a wide variety of notable coaches including Steve Gough, Ivan
Abadjiev, and Boris Sheiko, who have helped him develop his
knowledge and training methodology.
Max has guided multiple athletes to National Championships,

American Records and International Teams in Weightlifting,
along with All-Time World Record holders in Powerlifting, as
well as CrossFit Regional and Games competitors.
Max grew up in the forests of Montana and now resides in

Oakland, CA with his wife Jo Ann and their son Asher. He has
an extensive knowledge of classic cinema, is a renown parody
actor and is the co-host of The JuggLife Podcast.
4 ABOUT THE AUTHOR

THE WEIGHTLIFTING
TECHNIQUE TRIAD
One of the biggest challenges a new coach can face when
creating a training program is selecting the right exercises
for their athletes. Choosing the right exercise to address a
weakness and to maintain a strength, in order to develop the
classic lifts can make all the difference in the growth of an
athlete.
A major roadblock we see newcomers face is the sheer number

of exercises to choose from. Additionally, the myriad of gurus
and armchair experts with all sorts of strange exercises and
terminology can make the whole process very overwhelming. It’s
not uncommon to see young coaches choosing exercises for their
athletes based on nothing more than seeing it on social media
being done by some of their favorite lifters.
With this book, my hope is to show you the simplicity, along

with the basic mechanics of the snatch and clean and jerk,
using standard terminology that exists amongst the community
of experienced and renowned coaches. We will then analyze
the differences that we see between lifters of varying
anatomy. Finally, we will break down the lifts into the simplest
components so that we can easily classify our exercises within
a system that makes it easy to select the best exercises for our
needs.
Let’s start at the ground level by first defining the movements

themselves. All three lifts, the snatch, the clean, and the jerk are
coordinated efforts by the athlete to move the barbell. Each lift is
comprised of several phases that represent the movement of the
barbell and athlete. These phases are universal, meaning they
exist within the lift no matter the style of lifting technique the
athlete uses.
INTRO 5
PHASES OF
WEIGHTLIFTING
TECHNIQUE
WHAT ARE THE PHASES OF THE WEIGHTLIFTING
MOVEMENTS?
SNATCH & CLEAN

1ST PHASE INSTANT OF SEPARATION (IOS)
• The first phase of the lift begins after the athlete has
assumed their start position and made the conscious voluntary
effort to break the barbell from the floor.
• The athlete uses the combined effort of the legs, hips and
back to initiate the movement of the barbell.
• Applying force to the floor through the feet will cause
the weight of the barbell to become distributed across the
musculature of the legs and back.
• This phase ends once the barbell and athlete have become a
combined system, and now share a common center of gravity
and mass.
*Key point: The completion of this phase is when the athlete and
barbell become a combined system. This is known as BAS.
2ND PHASE PULL UP TO 1ST MAXIMUM KNEE EXTENSION
• Continued extension of the knee joint, accompanied by the
upward movement of the hips, occurs while the torso generally
remains constant.
• This phase ends at the Maximum Extension of the Knee
Joint. (This does not refer to the end range of motion of the
joint, just the most extended position the joint will be in before
bending again)
3RD PHASE ADJUSTMENT TO MAX KNEE FLEXION
• The lifter initiates the transition into the explosion phase by

extension of the hips.
• This extension of the hips causes the knees to re-bend and
shift under the barbell.
• Because of this re-bending of the knee, the athlete is less
able to apply force and can result in some deceleration of the
barbell.
• The torso shifts into a more vertical position.
• This phase ends when the knee reaches the maximum
degree of knee flexion.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 7

4TH PHASE EXPLOSION / 2ND MAXIMUM KNEE EXTENSION
• A violent action of the knee, hip and ankle extension is
initiated.
• The second maximum knee extension occurs.
• The bar will make contact with the hips in the snatch, and
upper thigh for the clean, depending on the anatomy of the lifter.
• This combination of action in the extension and contact with
the body is responsible for the continued upward movement of
the barbell.
• This phase ends once the BAS are separated (meaning the
barbell is no longer being supported by the athlete).
5TH PHASE FINAL EXTENSION

• The athlete continues any further extension of the body.
• The phase ends when the lifter reaches maximum extension
of the body.
8 WEIGHTLIFTING TECHNIQUE TRIAD

6TH PHASE SQUAT UNDER AND FIXATION
• The athlete initiates the downward
motion of the body with the use of the
upper and lower extremities as he/she
squats into the receiving position.
• The movement of the athlete into the
final squat position is followed by an
amortization of the barbell’s downward
momentum as the athlete fixes the
barbell into position.
• The phase ends with the re-combining
of the BAS.
7TH PHASE RECOVERY

• The lifter extends the legs and hips
to recover from the deep squat all the
way up to the fully erect position of the
snatch or clean.
• The phase ends with the athlete
holding the bar overhead for the snatch
or the bar on the shoulders for the
clean, in a full upright standing position.

JERK
1ST PHASE DIP
• During this phase, the lifter
initiates downward movement of the
BAS by bending the knees, ankles,
and hips.
• This phase ends at the point of
Maximum Knee Flexion in the dip.
2ND PHASE AMORTIZATION / BRAKING PHASE

• The pressure of the barbell’s
weight is distributed to the muscles
of the thighs, lower legs and hips as
the athlete amortizes the downward
momentum.
• If the amortization or braking
phase of the barbell is abrupt
enough, there will be a significant
deformation of the barbell itself.
This deformation and subsequent release of energy will
augment the acceleration of the barbell in the drive phase.
• Phase ends when the BAS have stopped downward movement.
3RD PHASE DRIVE

• The athlete initiates the upward
movement with the muscles of
the thighs, hips, and ankles while
forcefully extending the body
upward, accelerating the barbell
enough that it leaves the shoulders.
• This phase ends the moment
the BAS separate (this happens
when the bar leaves the athlete’s
shoulders).

4TH PHASE SPLIT / SQUAT UNDER
• After separation of the combined
BAS, the athlete begins to split the
legs apart (one foot forward and the
other backward).
• The athlete may also squat under
the barbell.
• This phase ends the moment the
BAS reestablishes itself (when the
athlete catches the bar in the hands).
5TH PHASE FIXATION / AMORTIZATION

• The athlete places the feet on the
platform and secures the lockout
of the barbell with the arms.
The resistance of the downward
momentum of the barbell is created
through the base of support that is
formed by the legs.
6TH PHASE RECOVERY

• The athlete exerts force into the
floor through the thighs and hips in
order to stand up and bring the feet
together under the barbell.
• This phase ends when the lifter
brings their feet and body to an erect
position, joints locked out, and the
bar overhead.

It is important to use a universal language to describe the
different phases of the lifts, and we do that by describing
the lifts themselves. This way we are speaking about the
movements that occur in the lifts, so we can reference those
specific events when making assessments.
Let’s use the 2nd Phase of the snatch or clean as an example.

We know when it starts (when the barbell and athlete have
become a unified system) and we know when it ends (when the
knee reaches maximum extension). These are concrete and
measurable events that occur across all athletes of different
anatomical structure and skill level. All coaches can assess
these phases without having to cross reference the different
terminology used within the community.
We’ve established what the different phases are, and critical

events of each phase of the lifts, and we know what defines
them. These phases can look very different in execution
from lifter to lifter, depending on their individual anatomical
structure, style, and technique.
Anatomy is important because people of different proportions

will have varying degrees of movement at each joint and
position.
We can use the key events within the lifts to compare athletes’
technical style to each other. For example, let’s look at how
three different lifters with very different body proportions
execute the snatch.
The main difference between these lifters is the relative length

of their torso to femur.
• Cortney has shorter limbs and a longer torso.

• Kristin has a shorter torso and longer limbs.
• Colin has relatively balanced body proportions.
We will now look at the critical points throughout the phases

and highlight the differences within each lifter:

THE START POSITION AND THE
INSTANT OF SEPARATION
• All three are set up with the barbell in

line over the ball of the foot, shins inclined
and touching the barbell.
• Kristin’s shins are much more vertical at
the start
• Both Colin and Cortney’s knees are
significantly in advance of the barbell.
• All three of their shoulders are directly
above the barbell.
A key difference between their positions

is that Cortney’s hips are relatively lower
than Colin’s and Kristin’s. Their hips are
relatively higher than Cortney’s. This is a
byproduct of the different limb and torso
length. Lifters with a longer torso and
shorter legs will have their hips sitting
lower at the start, and lifters with a shorter
torso and longer legs will have their hips
sitting higher.
The main effect of a lower hip in the start

position is the distribution of work being
done. More work is done by the muscles
of the legs, primarily the quadriceps, than
the hips. The higher the hips, the more the
shift falls towards the low back and hip
musculature. All muscle groups are used
regardless of how one’s set up is, but will
have an impact on the degree to which they
are emphasized.

INITIAL MAXIMUM EXTENSION
OF THE KNEES
We can see the effects of the anatomy
of a lifter play a much larger role in the
difference of position at the first maximum
extension of the knee.
• Both Colin and Kristin with shorter

torsos and longer legs have achieved a
much larger amplitude of extension in the
legs than Cortney, who has a longer torso
and shorter legs.
• The main reason for this to a large extent
is the strength of the low back and the
ability of the athlete to hold their torso in
line over the barbell.
• An athlete with a shorter torso will
generally have a much stronger lower
back and thus able to continue to maintain
posture as they move the barbell up past
the knees. Conversely, lifters who have
a longer torso will rely on the muscles of
the legs throughout the transition past the
knee to initiate maximum knee extension.
• The torso angle of each athlete is
affected by the degree of knee extension.
• Cortney is the most vertical, Kristin
second, and Colin third. With that said,
Cortney will be earliest to initiate the hip
muscles during the pull, then Kristin,
followed by Colin.
• Also to note is the degree to which the
knees move outward during the pull. This
is more significant with Cortney than the
other two. She does this as a means to
continue the movement of the barbell past
the knee without relying on the muscles of
the low back as much.

MAXIMUM FLEXION
OF THE KNEES
• At the end of the adjustment phase

(after the knee has re-bent and is now at
maximum flexion), we can clearly see the
degree to which each athlete has gone
from the maximum knee extension to the
maximum knee flexion.
• The torso of all three lifters has all
become more vertical as a byproduct of
that transition.
• They’ve made an adjustment of the
torso angle to an upright position through
the hip extension that has taken place.
• Cortney has the most significant flexion
of the knee, Kristin the second and Colin
the least.
• Cortney does not achieve as great a
knee angle at the maximum extension of
the knee initially. Her body proportions and
distribution of strength preclude her from
achieving as significant of an extension at
the knee as the other two because her low
back and hips are not strong enough to
keep her torso inclined. She relies more on
the strength of her legs to develop the power from the explosion
phase, where Kristin and Colin both achieve a more significant
angle in the knee extension and remain with the shoulder over
the barbell longer. They can utilize the musculature of the hips
and back more significantly.
Cortney is not achieving as significant of an initial Maximum

Knee Extension as Kristin and Colin, but she has achieved a very
significant result in the snatch (87kg American Record at 53kg).
The main reason for this is that of the three lifters, Cortney
possesses the most significant leg strength in proportion to the
rest of her body. We can conclude that while her technique does
not favor the muscles of the torso (like the other two), it does
maximize the use of the legs.

THE RECEIVING POSITION
IN THE OHS
The final point of importance is the
receiving position in the OHS. We can
clearly see the athlete’s hip structure
plays a very significant role in their bottom
positions.
• Cortney, Kristin, and Colin all look very

different in the bottom position.
• Colin, because of the structure of his hip
and the flexibility of his ankle can keep his
torso upright while his hips sit between
his feet. Colin’s feet are placed almost
completely straight forward.
• Kristin’s torso angle is significantly
more inclined than Colin’s. Her hips
are sitting behind the feet, and the
torso is cantilevered over the feet to
counterbalance the position of her hips.
Her feet are pointed outward, and the feet
are wider than her hips.
• Cortney’s hips are highest in relation
to the other athletes. Her bottom position
puts the barbell at the highest point
relative to her height than the other two.
Her feet are pointed outward, and her feet
are directly under her hips.
Though all lifting technique occurs within

the same mechanics, they can appear to
look different depending on the athlete’s
anatomy.
There is a trend for the internet gurus to

claim that different countries’ athletes
have manifested a more advantageous
technique that we should all be adopting
because of their success. We now can see

that this is not the case, as all technique takes place within
the same framework. We know that the mechanics of the lifts
are the same for all lifters. The execution of those mechanics
is what make up the style of technique, not the geographical
region.
BREAKING IT DOWN
We know the phases of the technique, and we know the variation
that can exist within each lifter. Now let’s look at how we
simplify the technique into its most basic elements and from
those elements we will classify our exercises.

THE TECHNIQUE
TRIAD
When we break down the lifts into the most simple elements,
we come up with three distinct aspects of all lifts that we are
concerned with; they are referred to as the Technique Triad.
Those components are as follows:
1. Trajectory of the Barbell / Athlete

2. Relative Height of the Barbell
3. Time to Fixation
TRAJECTORY OF THE BARBELL / ATHLETE is defined as the

movement pattern of both the barbell and athlete that will result
in a suitable position for the athlete to receive the barbell without
violation of the technical rules (i.e. without elbow re-bending
/pressing out, elbow contact with the thigh during the lift,
remaining within the competition platform during the lift, etc).
This is the ability of the athlete to control both their own

movement and the path of the barbell. Their skill is in the
execution of the movement phases from start to finish of the
lift with little to no errors.
The actual trajectory or “bar path” can vary slightly depending

on the style of the athlete’s technique. But it must conform to
several basic rules:
• The bar must remain over the athlete’s area of support for
the duration of the lift.
• The closer the barbell is to the athlete’s center of mass, the
more likely the success of the lift.
• The barbell must end in a position that is suitable to recover
from.

Cortney is an excellent example
of these traits, and as such, she
displays an optimal trajectory of
the barbell.
RELATIVE HEIGHT OF THE

BARBELL (sometimes referred
to as the maximum height of the
barbell) is defined as the height
the barbell reaches at apex of
its vertical movement during a
lift. This is measured against
the lifter’s actual height. We
measure the relative height (as a
percentage of the athlete’s total
height) because this allows us
to compare lifters of different
qualification or similar anatomical
structure to each other. This
is very important for us to have
a good understanding of how
relative height factors into the
athlete’s technique. As a lifter
becomes more advanced, they will
move the bar to a lesser relative
height as a byproduct of becoming
more efficient. As this relative
height becomes consistent within
an athlete’s career, the role of
strength becomes a variable for
the lifter to move more weight to
the same height.
CHAPTER 2: THE TECHNIQUE TRIAD 19

BARBELL IS <70% BARBELL IS >70%
OF LIFTERS HEIGHT OF LIFTERS HEIGHT
AT APEX OF PULL.
TIME TO FIXATION is defined as the time it takes the athlete

to move into the lowest point of fixation from the instant the
athlete stops applying vertical force to the barbell.
Lowest Point of Fixation is the lowest relative point the barbell

is capable of being received by an athlete. It should be noted this
is not a technical component, but it is necessary for us to define
and will be used later to help us. These positions are:
SNATCH
Bottom of the overhead squat
CLEAN
Bottom of the front squat
JERK
Bottom of the split

Something to consider about the Lowest Point of Fixation:
ANATOMICAL STRUCTURE.
• Lifters with relatively shorter
limbs and longer torso will
automatically have a higher
Lowest point of Fixation because
of the higher position of their
shoulders. A shorter relative torso
with longer limbs will have a lower
Lowest point of Fixation because of
the lower position of the shoulder
and requires the lifter to pull the
bar to a lesser height. Anatomical
structure of the hips can also play
a role in the depth to which the
lifter can squat down under the
bar, causing the lifter to pull the barbell to various heights.
• The structure of the hips can play a significant role on the
depth to which an athlete can squat under the barbell. This
is an unchangeable variable, meaning no amount of mobility
work or stretching will have an impact on the depth of their
squat.
When referring to Time to Fixation, we are talking about the

speed under the barbell. There are certain physical factors
that play into how fast an athlete can move under the bar but
combined with the various technical factors that can be present
in a given lift, can limit the Time to Fixation.
For example, if the lifter is less skillful in squatting

or splitting under the barbell (meaning slower or not
deliberate in movement), then they will be forced into point
of accommodating. They must move the barbell to a higher
position in order to compensate for an increased Time to
Fixation. If the lifter is extremely fast and very well organized
in moving from one phase to the next without wasted time, they
will minimize the Time to Fixation.

As a side note to the readers, there is an absence of the
recovery phase in the Technique Triad. This is done intentionally
as it is assumed that the lifter possesses enough general
strength to recover after receiving the barbell in any of the final
points of fixation, i.e.,
From the Clean after fixation to the shoulder.

From the Snatch after fixation overhead.
From the split/squat after the Jerk.
If the lifter is unable to recover from these positions, it simply

means they are incapable of completing the lift. If we were to
include this factor into the model we would also have to include
other factors such as: can the lifter hold on to the bar, does the
lifter possess enough fitness to complete a clean and jerk, or
do they run out of energy. These are simply byproducts of the
general physical qualities, and so they do not fall into our model
of looking at the essential aspects of technique.
Now that we know what the critical components of the

weightlifting movements are, and have an understanding
that the style of technique can be different from individual
to individual, we want to figure out how efficient a lifter is
with their technique. Why do we need to do this? If a lifter is
extremely inefficient, our training plans must reflect that and
focus on improving components that contribute to the lifter’s
efficiency. If a lifter is extremely efficient, our training plans
should reflect that as well. Should a lifter who is at the limit
of technical ability spend most of their time trying to refine
the technique further? Or should they be devoting energy to
improving their overall strength?
Many times it seems that coaches are making recommendations

for exercises without fully understanding the lifts, basing their
assessment of factors that seemingly have no grounds, or using
subject quantitative metrics to assess a lifter’s performance.
For example, saying a lifter moves the bar very well and
concludes that the lifter is technically proficient. While that
may be true, it tells us nothing of the lifter’s deficiencies or
strengths. If we don’t know what that lifter needs to work on, it
will not give us a good guide for selecting the right exercises.

Let’s make an equation that allows us to compare our
components to determine how good someone’s technique is. We
want this formula to be universal enough so that we can both
use it for an individual lifter, along with a team of lifters with
different styles of technique.
This equation will allow us to assign a numeric value to

something we call Technical Mastery.
TECHNICAL MASTERY can be defined as the ability to

reproduce successful lifts at maximum intensity, with the
highest level of Technically Efficiency.
TECHNICAL EFFICIENCY is defined as the ratio of the

necessary work performed by a lifter during a lift, compared to
the total work being done.
To do this we are going to break down the lift based on the

Technique Triad. The main things that we want to look at are:
1. LOWEST POSSIBLE POINT OF FIXATION
When measuring this value for an

individual, we will compare the
distance the bar is from the ground
to the lowest position in the squat/
jerk; and then measure that distance
against the lifter when they are
standing completely upright. If we
measure the height of the lifter as
well, we can divide the distance to
the top of lowest point of fixation by
the height of the athlete.
In our example, the lowest point of fixation in the snatch is

93cm. Her height is 156cm.
• 93cm / 156cm = .596 or 59.6% of her height.
This relative value can now be used to compare her lowest point
of fixation to other lifters if need be.

2. RELATIVE HEIGHT OF THE BARBELL
When measuring the relative height

of the barbell, we will need to use
video or still images to accurately
measure the actual height the barbell
is being pulled to. There are many
readily available applications that
work for this purpose. (Note that it is
more accurate to use a video of the
lifter from the side view.)
Back to our example lifter, we look at

the apex of the pull and measure the
distance it is from the floor 108cm is the height of the barbell.
We then can divide that by the lifter’s height so that we can get
the relative value.
• 108cm / 156cm =.692 or 69.2% of the lifters height.
We now have two values:
1. Lowest point of fixation (L) = 93cm or 59.2% of the lifter

total height
2. Relative height of the barbell (H) = 108cm or 69.2% of the
lifters total height
3. TRAJECTORY OF THE BARBELL
Because barbell trajectory is heavily

influenced by the style of technique,
simply looking at a bar path analysis
would not work. Two very efficient
lifters may have a lot of variance
in bar path because of anatomical
factors. We must choose a variable
that is both quantifiable and related
to the accuracy of the trajectory. This
is accomplished via a scoring system
for any error in movement beyond the
base of support.

i.e., if the lifter takes a step forward or backward in order to
maintain the center of balance.
For every step the athlete takes we add +1 to our value (T)
In our example, the lifter takes 0 steps in order to fix the barbell
overhead. So (T)=0
Our formula for determining Technical Efficiency will look like

this:
H/L + T = Coefficient of technical mastery
We will plug our example lifter in the equation:.
Our lifter is 156cm tall; she has pulled the barbell to (H) 108cm
(69.2% of her height), her lowest possible point of fixation is (L)
93cm. (59.2% of her height) (T) = 0 because she needed to take
no steps
108cm/93cm + 0 = 1.161
The closer the value is to 1.00 the more efficient the lifter’s
technique.
This equation will lead us to several concluded thoughts:
Technical mastery will improve as the lifter reduces the

height they need to pull the bar to in order to receive it. This
is accomplished in the first portion of a lifter’s career by
practicing to catch the barbell lower until they are close the
lowest point of fixation.
Once a lifter is already receiving the bar at the lowest possible

point, the next level of improvement will come in two stages:
3. Improving the Time to fixation by moving under the bar

faster, followed by
4. Improving the Time to fixation via improved coordination
in the transition from the pulling phases to the squat under
phase.

When technique has become very efficient (and stable) the goal
of the lifter should be to increase strength/power. Improvement
here will allow the lifter to lift heavier weights to the same
relative height and utilize their technique to maximize the Time
to fixation.
The fastest way to improve technical mastery is to improve

Barbell trajectory, eliminating the need to take steps forward or
backward in order to make lifts. This will dramatically improve
the result of the equation.
With this tool, we can now assess quantitatively whether or not

our training is creating a more efficient technique. We can look
at an athlete’s technique and determine what the best course of
action in training is to improve their results.
We now pose more significant questions to create more

definitely answers to our questions:
• Do we need to devote more training to the development

of strength (improvement in relative bar height) or do we
need to improve the efficiency (improved time to fixation,
improved barbell trajectory)?
• Is our lifter’s bar trajectory poor but our training is not
fixing this issue?
• Are the proper exercises being selected to address this
problem?
Now that we have a diagnostic tool and know what aspects of

the technique need to improve, we then need to turn to our
arsenal of drills to accomplish the goal. The exercises we
select and the methods of training we apply will determine the
outcome of our plan. We should be able to group the exercises
into which component they will have the biggest effect on in
training so that we can direct our athletes to a mutual goal.

EXERCISE
CLASSIFICATIONS
We understand our components, and we understand the goal
of practicing and developing excellent technique, so we need to
now look at our exercises in detail and see how they affect the
three technical components. We should organize them by their
most predominant effects. Some exercise will have an impact
on one component, (single factor exercises) some exercises will
have impacts on multiple components (dual factory exercises),
and they will appear in multiple categories (sometimes with
a slightly different description of what is trained. This is done
so that the reader can see that if the exercise is applied in a
different way or to different athletes, it may have a slightly
different effect. The exercises that affect all three factors to a
large degree are the classic lifts, and for this reason they are
left off the list as every training program needs to include the
classic lifts and it is assumed that if your technique is incorrect
simply performing the classic lifts incorrectly will not do much
to cHange this scenario.
This is a valuable tool for us as coaches because we can now

have a consistent and accurate way to select exercises that are
aligned with our goals. Matching exercises that correct issues
or eliminating exercises that are wasting valuable space in our
training program will save time and improve our effectiveness
as coaches.
Our classification is divided into primary exercises and

secondary exercises the primary exercises are those that have
a direct effect on the corresponding component listed. Their
execution is similar to the classic lifts, or it replicates certain
phases of the lifts. This includes variations of the classic lifts,
CHAPTER 3: EXERCISE CLASSIFICATIONS 27

pulling exercises, squatting exercises, and certain overhead
exercises.
The secondary exercises have an indirect but supportive role

and do not replicate the phases of the classic lifts. They include
isolation exercises, and simple exercises that require less
coordination. Their role is important for the improvement of
general qualities and can reinforce the positions and postures
of the technique.
PRIMARY EXERCISES
RELATIVE HEIGHT OF BARBELL EXERCISES
RELATIVE
HEIGHT OF TRAJECTORY
BARBELL OF BARBELL
/ ATHLETE
TIME TO
FIXATION

MUSCLE SNATCH / MUSCLE CLEAN
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE SMALL MODERATE

TO LARGE
A Muscle Snatch or Muscle Clean is a variation of the lift that

forces the lifter to recruit all of the muscles involved in the
different phase of the pull. With the lack of a squat under phase,
the lift accentuates the technique of pulling the bar as high
as possible. This action contributes to improved coordination
between the upper body and lower body and in developing
strength in the final extension phase. The lack an explosion
phase and the restrictive nature of the Muscle Snatch/Clean
limits the amount of weight that can be used, so its effect on the
relative height of the barbell is moderate and comes primarily
from improved coordination of the movement.
WHEN IS THIS MORE WHEN IS THIS LESS

USEFUL? USEFUL?
• If the athlete has trouble • If the athlete uses their
coordinating the final upper body too much in the
extension and use of their final phase of the lift
arms in the final extension
• If the athlete lacks the
phases
coordination to move under
• If the athlete lacks general the bar after the final
strength in the upper extension phase is complete
body especially in the final
extension

POWER SNATCHES / POWER CLEANS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT LARGE SMALL OR SMALL TO

IMPACT NO IMPACT MODERATE
The Power Snatch and Power Clean do an excellent job of

affecting the relative height of the barbell. This is because the
standards of execution require that an athlete fixes the barbell
in a position where their hips are at a significantly higher
receiving position than the classic lifts, thus forcing the athlete
to pull the bar to a higher relative height in order to catch it.
The effect of the Power Snatch or Power Clean on the trajectory
of the barbell/athlete is small to moderate because of this
“longer” pull; the athlete is going to have a slightly distorted
trajectory relative to the classic variation. The effect on the
time to fixation is small or non-existent because the athlete can
readjust the lowest point of fixation very easily (by catching the
bar lower and lower) and therefore distorts the time it takes to
fix the barbell.

USEFUL? USEFUL?
• When the athlete cannot • When the athlete already
pull the bar to the proper pulls the barbell too high
height, but possesses good
• When the athlete has poor
general strength.
time to fixation
• When the athlete “cuts” the
pull short in the classic lifts

POWER SNATCH / POWER CLEAN
+ SNATCH CLEAN
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE SMALL TO MODERATE

TO LARGE MODERATE TO LARGE
Combining a Power Snatch/Clean with the classic Snatch/Clean

as a complex allows the athlete to execute a Snatch/Clean
with an emphasis on the explosion and final extension phase
of the pull while keeping the speed and coordination as closely
related to the classic lifts as possible. This allows the athlete to
rehearse and emphasize the coordination of the pull in practice
first then apply that technique to the classic lift itself. Because
of the limitations of the Power variations (the athlete must
receive the bar with the hips above the knees), the emphasis is
placed on the explosion and final extension phases of the lifts,
and because of this aspect this complex is well suited to lifters
who need to improve the final extension of the lifts.

USEFUL? USEFUL?
• If the athlete needs to • If the athlete is inefficient
develop a more vertical in the classic Snatch/Clean
trajectory because they lack a because the relative height
coordination in the explosion they pull too is far more than
and final extension phases of the lowest point of fixation
the lifts
• If the athlete is unable
• If the athlete lacks power to coordinate the final
in the pulling phases of the extension phases of the pull
Snatch/Clean with the squat under phase
(there is too much hesitation
after completing the pull
before initiating the squat
under)

SNATCH / CLEAN FROM A DEFICIT
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
Standing on top of a Deficit allows the lifter to utilize the

strength of the lets better from the floor. This can be beneficial
for teaching the lifter to generate more force throughout he pull
and in turn have a significant impact on the relative height of
the pull. The lift is also distorted as it is now a slightly longer
pull which forces the lifter to adjust the timing of the adjustment
and explosion phases and this can contribute to the trajectory of
the barbell as well. A deficit of 2-3inches is adequate. Too large
of a deficit can be counter-productive because of the dramatic
change in start position.

USEFUL? USEFUL?
using the legs properly form legs very well from the floor
the floor
• If the athlete pulls the bar
• If the athlete has a difficult back into their shins initially
time with the coordination and this variation can potentially
timing of the adjustment and worsen that situation
explosion phases

SNATCH / CLEAN HIGH PULL
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT LARGE NONE TO SMALL TO

IMPACT SMALL MODERATE
The Snatch/Clean high pull (“high” pull designates that the

elbows are intentionally bent after the explosion phase and
raised above the barbell, in a deliberate effort to increase the
absolute height of the barbell) has a significant effect on a
lifters ability to generate force and express that force with a
similar technique to the classic lifts. High pulls are beneficial
for developing the height of the barbell because they can be
executed more times in a training session with less fatigue
than the classic lifts. They can also allow an athlete to focus on
the technique of the pull without the need to focus on the squat
under. The effect on the time to fixation is only minor because
there is no squat under phase in the exercise. The effect on the
trajectory is small to moderate because the lifter can execute
the technique exactly as they intend without the difficulty of
coordinating the squat under phase also.

USEFUL? USEFUL?
• When the athlete cannot • When the athlete already
pull the bar to the proper pulls the barbell too high
height and lacks general
strength.
time to fixation
• When the athlete “cuts” the
• If the athlete relies too
pull short in the classic lifts
much on the upper body to
• If the athlete has difficulty generate power in the pull
with the coordination of the
different phases of the pull

HIGH PULL + SNATCH / CLEAN
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT NONE TO MODERATE MODERATE

SMALL TO LARGE TO LARGE
Combining a high pull with the Snatch/Clean as a complex

allows the athlete to replicate a properly coordinated bar
trajectory (up to the squat under phase) immediately before the
classic lift being performed. This allows the athlete to rehearse
the coordination of the pull in practice first then apply that
technique to the classic lift itself. Adding more repetitions of
high pulls to the complex or using a larger/smaller weight for
the high pull than the Snatch/Clean can manipulate the complex
to get a similar result but skewed more toward the components
of relative height (larger weight) or more toward practice of the
technique (smaller weight).

USEFUL? USEFUL?
• If the athlete has very poor • If the athlete has large
coordination in the pulling amounts of general strength
phases of the Snatch/Clean and lacks coordination or
skill in the classic lifts
• If the athlete needs to
develop more power in the • If the athlete is unable
pulling phases (use of a larger to coordinate the final
weight of more repetitions extension phases of the pull
in the pull than the Snatch/ with the squat under phase
Clean) (there is too much hesitation
practice the coordination of
under)
the pulling phases (use of
lighter weights in the pull than
the Snatch/Clean)

SNATCH / CLEAN PULL TO HIP (DEADLIFT)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT LARGE NONE TO NONE TO

SMALL SMALL
The Snatch/Clean pull to hip or Snatch/Clean deadlift is a

variation of the pull in which the athlete stops the movement
before the explosion phase of the pull, generally not extending
the upper body past that point either. This exercise is well suited
to using very heavy weights or much higher repetitions per set
than are generally used for pulls because it is not as complex
as the Snatch/Clean pull. Because of these factors, the exercise
is a good choice for significant improvements of the general
strength qualities. The effect on the relative high of the barbell
is going to be affected the most by the use of this exercise
because of the lack of a complete trajectory and a lack of a
squat under phase.

USEFUL? USEFUL?
• When the athlete cannot • When the athlete has good
pull the bar to the proper levels of general strength
height and lacks general but lacks speed
strength.
• If the athlete has difficulty time to fixation
maintaining correct positions
as they transition past the
much on the muscles of the
knee.
back and should be devoting
• If the athlete has difficulty more work to the muscles of
with the coordination of the the legs.
first phases of the pull up to
the explosion

SNATCH / CLEAN PULL WITH HIPS HIGH
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT LARGE NONE TO SMALL TO

The Snatch/Clean pull with the hips high (lifting the hips several
inches from the normal start position) has a significant effect
on what muscle groups are used. Lifting the hips higher in the
start position puts more of this stress on the lower back. This
is a very good variation to help lifters who need to develop
balance between the low back strength and the legs. It will
have a significant effect on the relative height of the barbell and
improve the trajectory as well.

USEFUL? USEFUL?
• When the athlete lacks • When the athlete has
lower back strength. weaker legs
• When the athlete pulls the • When the athlete has
shoulder behind the bar too inefficient technique and
soon in the adjustment phase pulls the bar too high already
much on the lower back to
generate power in the pull
already

SNATCH / CLEAN PULL FROM HANG
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
LARGE NONE TO SMALL TO

EFFECT
The Snatch/Clean pull from the Hang done for multiple

repetitions per set with the athlete lowering the barbell under
control to the Hang position (usually below the knee or even
as low as and inch from the floor) has a significant effect on
the development of the muscle involved in pulling the barbell.
Because of the difficulty of the exercise, and increased time
under tension lighter loads can be used effectively, and this
creates a good situation for the development of muscular
strength in certain positions, especially in the positions used
during the adjustment phase (as the lifter passes the knees).
The effects of this exercise are going to benefit the relative
height of the bar as well as the trajectory of the barbell because
of the increased work on the low back, and the practice of
good coordination throughout the middle phases of the pull.
The effect on time to fixation is minor due to the lack of a squat
under phase.

USEFUL? USEFUL?
• If the athlete is both weak • If the athlete has a
and lacks coordination in the disproportionate level
middle phases of the pull of back strength vs. leg
strength
• If the athlete has a
disproportionate level of • If the athlete’s issues
strength in the legs vs. the originate at the IOS (instant
back of separation) or after the
explosion phase
• the athlete has trouble
using the legs properly
during the pull

SNATCH / CLEAN PULL UP TO THE KNEE
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL TO NONE SMALL TO

NONE MODERATE
The Snatch/Clean pulls up to the knee are done to replicate the

exact starting position, Instant of separation, and pull to the
knees. The elimination of the other phases allows the athlete
to focus solely on the technique of the first phases of the lift.
The reduced range of motion is also conducive to using much
heavier weights (at or more than 120%) without a significant
negative impact on the technique of the start position. Because
the accurate trajectory of the barbell relies so much on how the
movement starts from the floor this exercise has a significant
but very specific role in perfecting the trajectory as well as
developing the strength to maintain the positions of the first
phases of the pull. It is especially beneficial for lifters who lack
a balance between low back strength and leg strength (in either
case the lifter will struggle to pull from the ground correctly if
the discrepancy is too great one way or another).

USEFUL? USEFUL?
• If the athlete lacks • If the athlete has issues
coordination of the first with the explosion phase but
phases of the pull can move the bar from the
beginning of the lift well
• athletes who have a
disproportionate amount of
leg or back strength
• If the athlete cannot
maintain the posture of their
body in the start position or
the pull to the knee

SNATCH / CLEAN PULL FROM BLOCKS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE SMALL TO
EFFECT NONE
TO LARGE MODERATE
The Snatch/Clean pulls from blocks concentrate the training

effect to the top portion of the pull. When done with lighter
intensities (<90%) the coordination of the second pull and
explosion phase can be trained more effectively for lifters who
struggle with the start position of the lift from the floor. When
performed with higher intensities (<110%+) strength qualities
can be trained more and allow the lifter to overload the muscle
that contributes to the explosion phase. The effect of these pulls
is strongly related to the relative height of the barbell because
they effect the explosion and final extension phases of the lift
most. Without a squat under phase or the initial phases of the
lifts being included the effect on the trajectory of the barbel
land the time to fixation is small to moderate.

USEFUL? USEFUL?
• If the athlete has trouble • If the athlete has difficulty
coordinating the final phases in the first phases of the lift.
of the lift. Used with smaller
• If the athlete lacks speed
intensities (<90%)
in the final phases of the lift
• If the athlete lacks strength very heavy weights will not
in the final phases of the lifts be appropriate.
or lacks the ability to hold the
proper positions with heavy
lifts during these phases.
Used with intensities (>100%+)

SNATCH / CLEAN GRIP RDL
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE NONE NONE

TO LARGE
The Snatch/Clean grip RDLs (Romanian deadlift) is performed

from the top of the hips lower the barbell to a point below the
knees or just above the floor and returning up to the hip with
no adjustment phase, or explosion phase. Most of the work
is done from the hip and low back muscles. Because of the
none existent adjustment phase or explosion phase, there is
little coordination trained and the exercise is well suited to
the use of higher repetitions per set and heavier weights. The
effect on time to fixation and barbell trajectory will be small or
nonexistent because the coordination of the movement is not
similar enough to the classic lifts and the lack of squat under
phase.

USEFUL? USEFUL?
• If the athlete has a • If the athlete has a
disproportionate level of disproportionate level
strength in the legs vs. the of back strength vs. leg
back strength
• The athlete has a difficult • If the athlete’s issues
time maintaining the angle of originate from poor
the torso in the adjustment coordination around the
phase adjustment phase or
explosion phase

PUSH PRESS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE MODERATE
EFFECT NONE
TO LARGE TO LARGE
The push press can develop a significant level of power in the

drive phase of the jerk because without the added difficulty
of the split or squat under phase the athlete can devote more
energy to the task of driving the barbell higher while not
sacrificing the drive out of fear that the fixation won’t occur
without an immediate split under the bar. The effect on the
relative height of the barbell is the most significant because
their is no split under phase, and the effect on barbell trajectory
of the barbell/athlete can be moderate to large because the
athlete cannot move their feet, so they have to drive the bar with
a correct trajectory in order to make the lift.

USEFUL? USEFUL?
• If the athlete has trouble • If the athlete relies too
with the dip and drives phase much on their upper body to
of the jerk. fix the barbell overhead
• If the athlete has trouble • If the athlete has poor
generating power in the drive coordination of the feet in the
phase of the lift split under phase.

JERK BEHIND THE HEAD
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE MODERATE MODERATE

TO LARGE TO LARGE
Moving the bar behind the head allows the athlete to execute
the jerk with more weight than from the front this allows for the
overloading of the dip, amortization and drive phases, which
in turn effects the relative height of the barbell. Starting with
the barbell behind the head allows for the athlete to drive the
barbell to lockout with a more advantageous bar path because
the barbell and the athletes head do not interfere with each
other. The effect on time to fixation is moderate as well because
the athlete is in a more advantageous position to split or squat
under.

USEFUL? USEFUL?
• If the athlete has trouble • if the athlete is very weak
driving the barbell to adequate maintains the posture of the
height or with adequate power front rack during the jerk,
to the correct height it would be better to spend
the energy in training on the
• If the athlete has a difficult
classic lift.
time driving the bar in the
correct trajectory
• If the athlete has a slow
split under phase or squat
under phase as a result of not
generating enough power in
the drive phase

JERK WITH A PAUSE IN THE DIP
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE
EFFECT SMALL SMALL
TO LARGE
Pausing in the bottom of the dip phase and delaying the drive
phase eliminates the use of the elastic qualities of the mussels
that drive the bar, this forces the lifter to drive the bar with
essentially only the concentric action. This can help to develop
both powers in the drive phase and effect the relative height of
the barbell and reinforce proper coordination of the drive phase
and split under phase in the jerk. Its effect on the trajectory can
be small as the lifter has a chance to coordinate their efforts
before driving and eliminate any errors in body positions as they
prepare to drive.

USEFUL? USEFUL?
• If the athlete lacks the • If the athlete is already
coordination to execute the slow in the amortization
drive phase phase of the jerk
• If the athlete lacks power in • If the athlete is too reliant
the drive phase on the strength qualities of
the legs and does not use
the elastic qualities of the
time using the legs properly in
barbell or the body well.
the drive phase

JERKS WITH WEIGHTS AT END OF BARBELL
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE NONE SMALL TO

TO LARGE MODERATE
Putting the mass of the weights farther from the end of the
sleeve on the barbell using a spacer (generally a collar or
PVC pipe) makes the barbell deform as though more weight is
actually on the barbell. This is beneficial as it allows the lifter to
learn to utilize the elastic qualities of the bar and the muscles
in the dip, amortization and drive phases of the jerk. This has
as significant effect on the coordination of the aforementioned
phases which contribute to an improvement in the relative
height of the barbell, a moderate impact on the time to fixation
and a small impact on the trajectory.

USEFUL? USEFUL?
• If the athlete is very slow in • If the athlete lacks power
the dip and drive phases of the in the drive phase
jerk
• If the athlete does not dip
• If the athlete is unable to low enough and struggles to
stop abruptly in the bottom of drive with the legs properly.
the jerk
time learning to use the
elastic qualities of the barbell

JERK IN TEMPO
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
SMALL TO SMALL TO
EFFECT SMALL
MODERATE MODERATE
A Jerk in tempo is simply executing multiple repetitions of the

Jerk one immediately after the other without resetting the grip,
stopping or letting go of the bar. As the bar is returned to the
chest the lifter transitions immediately into the amortization
phase and drive phase. They are generally done for 3-5
repetitions in a set, and the main purpose is to develop the
speed of the amortization phase and transition into the drive
phase. Used with lighter loads they can have some benefit to the
trajectory of the barbell.

USEFUL? USEFUL?
• If the athlete needs to • If the athlete lacks leg
develop more explosive strength in the drive phase
qualities in the amortization
and drive phase of the jerk
improve the trajectory of the
bar

SQUATTING (BACK & FRONT)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT MODERATE NONE SMALL

TO LARGE
Back and front squat has a significant role in improving the

general strength qualities of the lifter, and this has a significant
role in improving the relative height of the barbell via improved
power output. The general strength of the legs plays a
significant role in the ability of the athlete to apply force to the
barbell through the ground because of this squatting is very
important and is used primarily as a way to improve the relative
height of the barbell.

USEFUL? USEFUL?
• If the athlete has relatively • If the athlete has
weak legs excessively strong legs
• If the athlete has difficulty • if the athlete relies too
developing force at the instant much on the use of the legs
of separation in any phase of the pull
• If the athlete is unable to • If the athlete has very
recover from the low squat good general strength but
position of the lift lacks coordination and speed
qualities

PRIMARY EXERCISES
TRAJECTORY OF BARBELL EXERCISES
TRAJECTORY
OF BARBELL
RELATIVE / ATHLETE
HEIGHT OF
BARBELL
TIME TO
FIXATION

MUSCLE SNATCH / MUSCLE CLEAN
(NO HOOK GRIP, NO CONTACT)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

TO LARGE
A Muscle Snatch or Muscle Clean is a variation of the lift

that forces the lifter to recruit all of the muscles involved
in the different phase of the pull. With the lack of a squat
under phase, the lift accentuates the technique of pulling the
bar as high as possible. This action contributes to improved
coordination between the upper body and lower body and in
developing strength in the final extension phase. The lack an
explosion phase and the restrictive nature of the Muscle Snatch/
Clean (no hook, no contact) limits the amount of weight that
can be used, so its effect on the relative height of the barbell
is moderate and comes primarily from improved coordination
of the movement. However, this situation is very conducive
to creating a more vertical bar path and a more controlled
trajectory, so its effect is more pronounced here.

USEFUL? USEFUL?
coordinating the final upper body too much in the
extension and use of their final phase of the lift
arms in the final extension
• If the athlete lacks the
phases
coordination to move under
• If the athlete lacks general the bar after the final
strength in the upper extension phase is complete
body especially in the final
extension

SNATCH / CLEAN WITH NO HOOK GRIP
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL SMALL TO MODERATE

MODERATE TO LARGE
Elimination of the hook grip forces the athlete to maintain a

strong grip on the barbell; it also limits the amount of weight
that can be used with the exercise. These factors contribute to
the development of a more accurate barbell trajectory. Another
equally significant effect is that the lack of a hook grip prevents
the lifter from excessively swinging the bar forward during
the explosion phase of the lift. This happens because the lifter
reflexively senses that their grip will give out if they emphasize
the explosion too much, and in order to make the lift successful
they are forced to improve the pull via the use of their upper and
lower limbs to generate power.

USEFUL? USEFUL?
• If the athlete overly relies • If the athlete is very weak
on the explosion from the hips in the explosion phase of the
to generate power lift
• If the athlete jumps forward
as a result of not extending
the completely

SNATCH / CLEAN WITH NO HOOK,
NO FOOT MOVEMENT
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT NONE TO
MODERATE LARGE
SMALL
The Additional variable of removing the foot movement during

the lift prevents the lifter from being able to jump forward or
backward during the execution of the lift. This added difficulty
further augments the effect on the trajectory of the barbell.

USEFUL? USEFUL?
• If the athlete overly relies • If the athlete is very weak
on the explosion from the hips in the explosion phase of the
to generate power lift
• if the athlete jumps forward • If the athlete has very poor
as a result of not extending foot movement during the
the completely squat under phase

SNATCH / CLEAN WITH NO CONTACT
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

Elimination of the contact between the body and the barbell

during the explosion phase of the Snatch/Clean forces the
athlete to compensate for lack of acceleration by improving
the upward trajectory with the use of the legs and upper
body. In addition to improving the coordination of the different
pulling phases, this compensation has a significant impact on
the trajectory of the barbell. It also has forced the athlete to
improve the time to fixation because of a significant drop off in
power from the lack of force in without he contact against the
body.

USEFUL? USEFUL?
• If the athlete overly relies • If the athlete has poor
on the explosion from the hips coordination in the explosion
to generate power phase when trying to make
contact with the bar
• if the athlete jumps forward
as a result of not extending • If the athlete does not
the completely make contact with the bar
already
• If the athlete creates an
undesirable bar path during
the explosion phase because
of the contact with the bar

SNATCH / CLEAN FROM THE HANG
BELOW THE KNEES
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL TO MODERATE

SMALL
MODERATE TO LARGE
Snatch/Clean from the Hang below the Knees allows the athlete
put extra loading on the muscles of the low back and hips
because they are lowering the barbell they can reinforce the
angle and position of the torso. The start position below the
knees allows the athlete to focus the practice of the 2nd phase
and 3rd phase of the pull. This is very beneficial if the lifter is
unable to coordinate this transition around the knee well.

USEFUL? USEFUL?
• If the athlete jerks or yanks • If the athlete is very slow
the bar from the ground in the initial phases of the lift
initially already
• If the athlete needs to slow • If the athlete pulls their
down the speed of movement shoulders too far backward
from the floor in order to from the start of the lift, this
complete the rest of the lift exercise can worsen that
with good technique mistake

SNATCH / CLEAN WITH A PAUSE AT THE IOS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL SMALL SMALL TO

MODERATE
Pausing with the barbell at the Instant of separation

(approximately 1” off the ground) has an impact, not the
tempo and rhythm of the lift because it can disrupt a pull that
is moving too fast from the floor. It can be beneficial to the
trajectory of barbell as it will allow the lifter to control the
barbell better through all of the other phases of the lift after the
IOS. The improved execution of those phases without having to
modify the lift too greatly makes this a good choice for lifters
who possess a large amount of general strength but cannot
control the coordination of the movement.

USEFUL? USEFUL?
• If the athlete jerks or yanks • If the athlete is very slow
the bar from the ground in the initial phases of the lift
initially already
• If the athlete needs to slow • If the athlete pulls their
down the speed of movement shoulders too far backward
from the floor in order to from the start of the lift, this
complete the rest of the lift exercise can worsen that
with good technique mistake

HIGH PULL + SNATCH / CLEAN
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

Combining a high pull with the Snatch/Clean as a complex

allows the athlete to replicate a properly coordinated bar
trajectory (up to the squat under phase) immediately before the
classic lift being performed. This allows the athlete to rehearse
the coordination of the pull in practice first then apply that
technique to the classic lift itself. Adding more repetitions of
high pulls to the complex or using a larger/smaller weight for
the high pull than the Snatch/Clean can manipulate the complex
to get a similar result but skewed more toward the components
of relative height (larger weight) or more toward practice of the
technique (smaller weight).

USEFUL? USEFUL?
• If the athlete has very poor • If the athlete has large
coordination in the pulling amounts of general strength
phases of the Snatch/Clean and lacks coordination or
skill in the classic lifts
develop more power in the • If the athlete is unable
pulling phases (use of a larger to coordinate the final
weight of more repetitions extension phases of the pull
in the pull than the Snatch/ with the squat under phase
Clean) (there is too much hesitation
practice the coordination of
under)
the pulling phases (use of
lighter weights in the pull than
the Snatch/Clean)

POWER SNATCH / POWER CLEAN
+ SNATCH / CLEAN
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE SMALL TO MODERATE

EFFECT
TO LARGE MODERATE TO LARGE
Combining a Power Snatch/Clean with the classic Snatch/Clean

as a complex allows the athlete to execute a Snatch/Clean
with an emphasis on the explosion and final extension phase
of the pull while keeping the speed and coordination as closely
related to the classic lifts as possible. This allows the athlete to
rehearse and emphasize the coordination of the pull in practice
first then apply that technique to the classic lift itself. Because
of the limitations of the power variations (the athlete must
receive the bar with the hips above the knees) the emphasis is
placed on the explosion and final extension phases of the lifts,
and because of this aspect, this complex is well suited to lifters
who need to improve the final extension of the lifts.

USEFUL? USEFUL?
• If the athlete needs to • If the athlete is inefficient
develop a more vertical in the classic Snatch/Clean
trajectory because they lack a because the relative height
coordination in the explosion they pull too is far more than
and final extension phases of the lowest point of fixation
the lifts
• If the athlete is unable
• If the athlete lacks power to coordinate the final
in the pulling phases of the extension phases of the pull
Snatch/Clean with the squat under phase
(there is too much hesitation
under)

SNATCH / CLEAN HIGH PULL
(WITH SMALL & MEDIUM WEIGHTS)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
NONE TO SMALL TO
EFFECT LARGE
SMALL MODERATE
The Snatch/Clean high pull (“high” pull designates that the

elbows are intentionally bent after the explosion phase, in a
deliberate effort to increase the absolute height of the barbell)
has a significant effect on a lifter’s ability to generate force
and express that force with a similar technique to the classic
lifts. High pulls are beneficial for developing the height of the
barbell because they can be executed more times in a training
session with less fatigue than the classic lifts. They can also
allow an athlete to focus on the technique of the pull without
the need to focus on the squat under. The effect on the time to
fixation is insignificant because there is no squat under phase in
the exercise. The effect on the trajectory is small to moderate
because the lifter can execute the technique exactly as they
intend without the difficulty of coordinating the squat under
phase. This is especially true with medium and small weights
(<90%)

USEFUL? USEFUL?
• If the athlete has a difficult • When the athlete is
time coordinating the pull inefficient and has a high
and developing a successful relative height vs. a low point
vertical bar path of fixation
• When the athlete cannot • When the athlete has poor
pull the bar to the proper time to fixation
height and lacks general
strength.
much on the upper body to
generate power in the pull

SNATCH / CLEAN PULL FROM
STAIRCASE BLOCKS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE SMALL MODERATE

EFFECT
TO LARGE
The staircase blocks inject a unique variable into the

performance of the lift. The bar starts balanced on its center
on top of the blocks. This allows the barbell to deform as it is
lowered back onto the block. This deformation and rebound
mimic the speed of the bar in the classic lifts to some. The
similar momentum on the barbell allows the lifter to practice
the timing of the explosion and final extension. A secondary
effect of this exercise is the athletes will unconsciously lower
the barbell slower to prevent themselves from permanently
bending the bar. This slow lowering has an effect on the
strength of the lower back muscles.

USEFUL? USEFUL?
• If the athlete has trouble • If the athlete has difficulty
coordinating the final phases in the first phases of the lift.
of the lift. Used with smaller
• If the athlete would benefit
intensities (<90%)
from using the regular
blocks more. Ie they need
to work on Rate of Force
Development

SNATCH / CLEAN PULL UP TO KNEE LEVEL
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT NONE NONE SMALL TO

MODERATE
The Snatch/Clean Pull up to the Knee level is very beneficial in

teaching the coordination of the first 2 phases of the lift. Forcing
the athlete to stop at knee height allows the lifter to develop
a feel for the position and develop strength throughout the
muscles that support the posture of the torso and legs in this
position.

USEFUL? USEFUL?
• The athlete initiates the • If the athlete is
adjustment phase too early sufficiently strong and lacks
coordination elsewhere.
• The athlete does not
perform the initial pull
properly

PUSH PRESS
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

TO LARGE MODERATE
The push press can be used to develop a significant level of

power in the drive phase of the jerk because without the added
difficulty of the split or squat under phase the athlete can
devote more energy to the task of driving the barbell higher
while not sacrificing the completion of the drive out of fear that
the fixation won’t occur without an immediate split under the
bar. Because there is no split/squat under phase and the feet
are not permitted to move, the barbell must move in a vertical
trajectory. This effect on barbell trajectory can be moderate to
large.

USEFUL? USEFUL?
• If the athlete has a difficult • If the athlete relies too
time driving the barbell in a much on their upper body to
successful trajectory fix the barbell overhead
with the dip and drives phase coordination of the feet in the
of the jerk. split under phase.
• If the athlete has trouble
generating power in the drive
phase of the lift

PUSH PRESS + JERK
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

TO LARGE MODERATE
Combining the push press and jerk together can have a

significant effect on the trajectory of the barbell as it allows the
lifter to reinforce a successful and vertical bar path along with
emphasis on the dip and drive phase. This combination works to
develop improvements in both the relative height of the barbell
and the trajectory components to higher degrees than either
exercise alone.

USEFUL? USEFUL?
• If the athlete has a difficult • If the athlete relies too
time driving the barbell in a much on their upper body to
successful trajectory fix the barbell overhead
with the dip and drive phase of coordination of the feet in the
the jerk. split under phase.
• If the athlete has trouble
generating power in the drive
phase of the lift

SNATCH WITH LEGS STRAIGHT (RDL SNATCH)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL SMALL SMALL TO

MODERATE
Snatching with the legs straight is a variation of the Snatch in

which the barbell starts at the normal position on the floor but
the lifters hips are set up much higher than normal, and the
initial phases of the pull are performed with the legs remaining
straight (stiff with a slight bend in the knee, not locked out)
until the explosion phase. This variation places the majority of
the work being done on the lower back. Its main purpose is to
teach and reinforce the proper use of the low back in the pull.
By eliminating the use of the legs in the pull, the lifter cannot
prematurely execute the adjustment phase of the lift, and this
will help to teach the coordination of this phase to lifters who
lack the skill here. Its effect on Time to fixation and relative
barbell height are small.

USEFUL? USEFUL?
• If the athlete struggles with • If the athlete has
the timing of the adjustment proportionally weak legs and
phase their hips rise too fast from
the floor, this can exacerbate
• If the athlete is unable to
the issue
learn the proper use of the
low back in the lifts
develop more low back
strength through the middle
phases of the lifts

PRIMARY EXERCISES
TIME TO FIXATION EXERCISES
RELATIVE
HEIGHT OF
BARBELL
TRAJECTORY
OF BARBELL
/ ATHLETE
TIME TO
FIXATION

SNATCH / CLEAN FROM THE HANG
ABOVE THE KNEE
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE SMALL TO
EFFECT SMALL
TO LARGE MODERATE
Moving the start position of the Snatch or Clean above the knee
forces the lifter to have to compress the different phases of the
pull into less space than if they were to start the pull from the
ground. This forces the lifter to emphasize the explosion, final
extension, and squat under phases. The effect on the Time to
fixation is significant as the lifter is limited in their ability to
generate power in the pull. The increased time under tension
from having to lower the barbell is also conducive to training
the general strength qualities of the low back which can further
support the improvement of the pulling phase themselves.
Because of the lack of the first phases of the pull, the effect on
barbell trajectory is less significant.

USEFUL? USEFUL?
• If the athlete lacks speed in • If the athlete is
the squat under phase significantly strong from the
Hang positions than in the
• If the athlete does not
classic lifts
generate power at the right
time in the last phases of the • If the athlete lacks legs
pull strength and perform the
first phases of the pull
• If the athlete lacks strength
incorrectly
in the low back and cannot
maintain proper positions

SNATCH FROM THE HANG AT THE HIPS
(TALL SNATCH)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
NONE TO
EFFECT NONE LARGE
SMALL
Moving the start position of the Snatch to the hips eliminates

all but the last phases of the lift and forces the lifter to have
to emphasize the squat under phase almost exclusively. The
effect on the time to fixation is large. There is essentially a
nonexistent effect on the relative height of the barbell because
of the elimination of all of the first phases. The effects on the
trajectory of the barbell are also very limited or nonexistent for
the same reasons.

USEFUL? USEFUL?
• If the athlete lacks speed in • If the athlete has weak
the squat under phase legs and does not execute
the first phases of the lift
• If the athlete is inefficient
properly
if they have a high relative
barbell height and fix the • If the athlete has a
barbell well above the lowest week low back and cannot
point of fixation. maintain the proper positions
throughout the different
phases of the pull

CLEAN FROM THE HANG AT THE
THIGHS / HIP (TALL CLEAN)
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
NONE TO
EFFECT NONE LARGE
SMALL
Moving the start position of the Clean to the thigh/hip eliminates

all but the last phases of the lift and forces the lifter to have to
emphasize the squat under phase almost exclusively. The effect
on the time to fixation is large. There is essentially a nonexistent
effect on the relative height of the barbell because of the
elimination of all of the first phases; the athlete has no ability
to generate significant power. The effects on the trajectory of
the barbell are also very limited or nonexistent for the same
reasons.

USEFUL? USEFUL?
• If the athlete lacks speed in • If the athlete has weak
the squat under phase legs and does not execute
the first phases of the lift
• if the athlete has issues
properly
moving he hands into the
proper positions to receive the • If the athlete has a
bar week low back and cannot
maintain the proper positions
• If the athlete is inefficient
throughout the different
if they have a high relative
phases of the pull
barbell height and fix the
barbell well above the lowest
point of fixation.

SNATCH / CLEAN WITH A PAUSE
AT KNEE OR VARIOUS PLACES
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
MODERATE
EFFECT SMALL MODERATE
TO LARGE
The addition of a pause at the knee position allows for the

lifter practice all phases of the lift but with an opportunity
to reestablish and reinforce a correct position at the knee.
This effects both the pull to the knee and adjustment phases
because the lifter has more time to align their bodies into the
proper position before initiation the final phases of the pull.
The effect on developing the correct posture throughout the
adjustment phase is beneficial for lifters who struggle to
coordinate the movement of the knee/hips as the bar passes
the knees. The effects on barbell trajectory are moderate to
large as the lifter can correct errors throughout the movement
because of the pause.

USEFUL? USEFUL?
• If the athlete lacks • If the athlete has poor
coordination in the pull to the speed qualities in the pulling
knee phases
• If the athlete lacks
coordination in the adjustment
phases
in the low back and cannot
maintain proper positions

SNATCH / CLEAN FROM BLOCKS
ABOVE THE KNEE
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
SMALL TO
EFFECT LARGE SMALL
MODERATE
Moving the start position of the Snatch or Clean above the knee
and starting the barbell from blocks does several things to the
lift. Firstly it compresses the time of the different phases of the
lift. This affects the Rate of Force Development and can have
significant effect on the power of the explosion phase which will
impact the relative height of the barbell. At the same time, the
reduced distance between the start of the lift and the end of the
lift will limit to some extent the velocity of the pull and force
the lifter to emphasize the speed of the squat under phase. The
effect on barbell trajectory is less significantly effected as the
lift has a small impact on the initial phases of the pull.

USEFUL? USEFUL?
• If the athlete possesses • If the athlete is
good general strength but significantly stronger from
lacks the ability to display the block position than the
force quickly in the latter classic lift
portions of the pull
• If the athlete lacks legs
• If the athlete lacks speed in strength and performs
the squat under phase the first phases of the pull
incorrectly
• If the athlete does not
generate power at the right
time in the last phases of the
pull
• if the athlete struggles to
coordinate the adjustment and
explosion phases

SNATCH WITH A CLOSE GRIP
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION

SMALL
Restricting the grip in the Snatch to a Clean grip or narrower

changes the coordination and timing of the different phases
to exaggerate the final extension and squat under phase. This
happens because the lifter must pull the bar to a higher relative
height and move to a lower point of fixation because the barbell
is now further above their head. The primary effect will be in
the time to fixation as the relative height is not as significantly
affected by the cHange in grip. The trajectory of the barbell is
also affected as the closer grip forces the lifter to maintain a
more vertical trajectory, and the narrower grip allows for less
error when squatting under the bar. There are other physical
benefits to the flexibility of the lifters shoulders and upper back
from doing this exercise.

USEFUL? USEFUL?
• If the athlete moves under • If the athlete embassies
the barbell slowly in the squat the final extension too much
under phase already
• If the athlete has a difficult • If the athlete has difficulty
time with the final extension executing the explosion
phase of the lift phase in the hips
• If the athlete has poor
flexibility overhead

CLEAN / SNATCH IN TEMPO
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT SMALL SMALL TO SMALL TO

MODERATE MODERATE
A Snatch or Clean in tempo is simply multiple repetitions of the

exercise done one immediately after the other without resetting
the grip, stopping or letting go of the bar. In they are generally
done for 3-5 repetitions in a set, and the main purpose is to
develop the speed of turnover/balance of the combined lifter/
barbell unit. Because of the fast eccentric portion of lowering
the barbell back to the start and the condition of holding onto
the barbell for the entire set this exercise can be beneficial in
improving the trajectory and time to fixation components as a
supportive exercise.

USEFUL? USEFUL?
• If the athlete struggles to • If the athlete is very
control the movement of the efficient in the squat under
barbell during the pull phases and has excellent
control of the barbell during
the pull
in the low back
time remaining in contact with
the barbell during the squat
under phase
develop more speed qualities
in the adjustment and
explosion phase

DROP SNATCH / DROP JERK
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT NONE SMALL TO NONE

MODERATE
Execution of the drop Snatch or drop jerk will have a less direct
effect not classic lifts than any of the other exercises listed
already, but they do have merit because they allow for the
practice of a portion of the squat/split under phase. Emphasis
primarily on the downward movement of the athlete ending with
the fixation of the barbell is beneficial to the time to fixation as it
can improve the timing and movement of the athlete.

USEFUL? USEFUL?
• If the athlete lacks speed in • The athlete has excellent
the squat under phase timing of the squat under and
fixation
• The athlete has poor
coordination in the fixation of
the barbell

DROP INTO SPLIT
RELATIVE TIME TO
TRAJECTORY
HEIGHT FIXATION
EFFECT NONE SMALL NONE
Execution of the drop into split will have a less direct effect not
classic jerk than any of the other exercises listed already, but it
does have a small effect on the time to fixation because of the
improved coordination of the footwork in the split. Its effect on
relative height and trajectory are nonexistent.

USEFUL? USEFUL?
• If the athlete lacks speed in • The athlete has excellent
the split under phase timing of the split under and
fixation phase
• The athlete has poor
coordination in the foot
movement of the split
• The athlete is very week
in the support and recovery
phase of the lift

SECONDARY
EXERCISES
LOWER BELT SQUAT
LEG PRESS
BODY LUNGES
STEP UPS
HAMSTRING CURL
GLUTE HAM RAISE
BACK/ GOOD MORNINGS

HYPEREXTENSION
TORSO DUMBELL ROW

BARBELL ROWS
LAT PULLDOWNS
CHEST SUPPORTED ROWS
SEATED CABLE ROWS
UPPER PRESS
PRESSING WITH A SNATCH GRIP
BODY BENCH PRESS

DUMBBELL OR KETTLEBELL PRESS
UPRIGHT ROWS WITH A SNATCH / CLEAN GRIP
DIPS / MUSCLE UPS
SOTS PRESS
SHRUGS
72 CHAPTER 4: SECONDARY EXERCISES

PRACTICAL
PROGRAMMING
EXAMPLES
Let’s look at some practical examples of some micro-cycles that
would be specifically designed to address each component of
the Technique Triad. Remember that there are endless possible
variations for structuring the micro-cycle to address each
athlete. These are simply some common examples to look at.
RELATIVE BARBELL HEIGHT

Because one of the primary methods of increasing the athlete’s
ability to increase the relative height of the barbell is to improve
their general strength. The emphasis should be to distribute
more training volume toward the strength exercises and more
of that volume towards both squatting and pulling exercises. If
the lifter has good general strength more specific movements
should be used.
MONDAY MUSCLE CLEAN (60%/1) X5
SNATCH PULL + SNATCH

(70-75%/2+1) X4-5
SNATCH PULL TO THE HIP (100%/5) X4 SETS
BACK SQUAT: ATHLETE WORKS UP TO A TOP

SET OF 8 THEN COMPLETES 3 DOWN SETS
AT -10% LIGHTER
CHAPTER 5: PRACTICAL PROGRAMMING EXAMPLES 73

TUESDAY POWER CLEAN + PAUSE JERK (85%/2+1) X3
CLEAN HIGH PULL (95%/3) X4
GOOD MORNING 10 REPS 4 SETS USING

A WEIGHT THAT IS MEDIUM INTENSITY
WEDNESDAY POWER SNATCH (85%/2) X3
JERK FROM BEHIND THE HEAD

(75-80%/3) X3-4
PUSH PRESS: ATHLETE WORKS UP TO A TOP

AT -8-12% LIGHTER
FRONT SQUAT: ATHLETE WORKS UP TO A TOP

AT -8-12% LIGHTER
FRIDAY SNATCH (90%/1) X3
SNATCH HIGH PULL

(90-100%/2)X3
BACK SQUAT USE 85-90% OF MONDAYS

TOP SET FOR 6-8 REPS X 4 SETS
SATURDAY MUSCLE SNATCH (60%/3)X5
PULL + CLEAN + JERK

(70-75%/2+1+1) X3-4
CLEAN RDL (90%/6) X3% IS BASED

OFF OF BEST CLEAN
BELT SQUAT 10 REPS 3 SETS

Let’s look at some practical examples of some micro-cycles that
would be specifically designed to address each component of
the Technique Triad. Remember that there are endless possible
variations for structuring the micro-cycle to address each
athlete. These are simply some common examples to look at.
TRAJECTORY OF THE BARBELL / ATHLETE

In this example, we have an athlete that has adequate strength
their relative barbell height and time to fixation are both
adequate, but the lifter jumps forward or possibly misses the lift
in front/behind them often.
MONDAY MUSCLE CLEAN (50%/3) X5
SNATCH WITH NO HOOK, NO FEET

(70-75%/2) X6
SNATCH HIGH PULL (85-90%/3) X5
BACK SQUAT: (80%/3) X5
TUESDAY CLEAN WITH NO CONTACT (75-80%/2) X4
CLEAN HIGH PULL (85-90%/2 )X5
WEDNESDAY POWER SNATCH (85%/2) X3
DROP JERK 4 REPS 4 SETS
PUSH PRESS + JERK (75-80%/1+1) X3-4
FRONT SQUAT: (90%/2) X3
FRIDAY POWER SNATCH + SNATCH (80%/1+1) X5-6
SNATCH PULL (90-100%/2) X4-5
BACK SQUAT: (70-75%/5) X4
75
SATURDAY MUSCLE SNATCH (50%/3) X5
CLEAN WITH NO FOOT MOVEMENT + JERK
(80%/2+1) X5-6
CLEAN PULL (95%/4) X3
We can see in this example that there is minimal volume

devoted to the strength exercises and most of that work is at
a maintenance level. The majority of work has been shifted to
exercises that restrict the conditions of he lift to prevent the
lifter from having a poor barbell trajectory. Because these
conditional exercises are harder the intensity used will be
reduced and that allows for us to perform more work overall
which will lead to greater skill acquisition. You’ll note that the
intensities of the pulling exercises are reduced so that the
lifter may develop the coordination of the lift over the strength
qualities.
TIME TO FIXATION
In this example, we have a lifter who has a poor time to fixation.
This would manifest itself as a lifter who can Power Snatch or
Power Clean more than they can do in the classic lifts.
MONDAY DROP SNATCH 4 REPS 4 SETS
SNATCH FROM HANG ABOVE KNEE

(80%/2) X4
SNATCH PULL FROM BLOCKS (100%/3) X4
BACK SQUAT: (80%/4 )X4
TUESDAY CLEAN FROM BLOCKS BELOW KNEE

(75-80%/2) X4
CLEAN RDL (70%/5) X4

WEDNESDAY DROP JERK 4 REPS 4 SETS
JERK FROM BEHIND HEAD (75%/2) X5
FRONT SQUAT: (80%/3) X5
FRIDAY DROP SNATCH 3 REPS 5 SETS
SNATCH FROM BLOCKS ABOVE KNEE

(80%/1+1) X5-6
SNATCH PULL FROM HANG (90-100%/2) X4-5
BACK SQUAT: (85%/2) X4
SATURDAY CLEAN + HANG CLEAN (80%/1+1) X5-6
CLEAN PULL FROM BLOCKS ABOVE KNEE

(105%/4) X3
We can see that in this example the majority of exercise

volume is distributed to the lifts from the Hang and blocks.
This is done primarily to influence the final phases of the lifts
and the squat under. There are also a larger number of drills
in the form of drop Snatch and drop jerk used to develop the
skill and familiarity of the receiving positions. The volume of
squatting exercises is kept slightly above a maintenance level
as improved leg strength may help the lifter when they are
receiving the barbell. The pulling exercises are shifted to the
higher intensities but done primarily from the blocks; this is
because the development of power in these phases will improve
the ability of the athlete to more easily transition under the bar
in the squat under phase.
77
TROUBLESHOOTING
COMMON ERRORS
Lets look at some common errors that can occur and
recommend solutions to them.
THE LIFTER CAN POWER SNATCH OR POWER CLEAN

MORE THEN THEY CAN DO IN THE CLASSIC LIFTS
There are a few reasons this can occur first if the lifter has
poor coordination in the explosion phase and because of this,
they will end up stuck in a situation where they must keep apply
upward force to the bar in order to have enough time to squat
under it. This situation will make the transition to the squat
under very difficult, and the result is that the lifter pulls the bar
too much and then receives the bar in the power position.
The solution, the lifter needs to develop the explosion and

contact with the barbell more so that the barbell continues to
move upward without them actively apply force to it. This makes
transitioning to the squat under much faster. The best way to
accomplish this is with drills to address the coordination in the
explosion phase and variations of the classic lifts from the Hang
above the knee blocks above the knee, Snatch/Clean high pulls
with small and medium weights, and classic lifts with lighter
loads to work on the perfection of skill.
BAR CRASHES ON THE LIFTER IN THE CLEAN / SNATCH
The reason this occurs is that the timing of the lifter meets
the bar in the lowest point of fixation and the barbell reaching
its apex are too far apart. Meaning the lifter has pulled the
bar higher than necessary and squatted lower than needed to
receive the weight.

This issue is very much the same as when a lifter can Power
Snatch or Power Clean more than they can do in the classic lifts.
But in this case, the lifter can squat under fast enough and low
enough to receive the barbell it just crashes down on them.
The solution; The lifter needs to develop the explosion phase

and the squat under phase through the use of variations off the
blocks above the knee, Hang lifts above the knee, pulls with
medium and light weights to develop skill, they also will benefit
from using larger loads in the classic lifts than someone who
powers more than they can do in the classic lifts.
THE JERK IS PUSHED OUT FORWARD, AND THE LIFTER

ENDS UP CHASING IT OR MISSING
The reason for this is that the lifter is driving the barbell
forward as they initiate the drive phase. This usually comes
about because the lifters hips move forward at some point after
the initiation of the dip or at the beginning of the drive phase.
The solution; develop the start position of the jerk through

repetition with lighter loads. Include the use of pause jerks to
develop the feel for what posture is correct at the start of the
drive.
Jerks from behind the neck are useful as well to reinforce the
vertical torso position.
THE LIFTER JUMPS FORWARD IN THE SNATCH OR THE

CLEAN
The reason for a lifter jumping forward is similar to the jerk

being forward in the adjustment phase of the lift as the bar
passes the knees the lifter is prematurely lowering their hips
and moving them forward, once the adjustment begins the bar
starts to decelerate (this is universal for all lifters) if it starts
too soon, as is the case with someone jumping forward then the
barbell trajectory will be forward.
The solution: The lifter needs to develop the coordination of the

adjustment phase through the use of lifts that pause at various
CHAPTER 6: TROUBLESHOOTING COMMON ERRORS 79

positions, i.e., the knee cap, through the use of lifts from blocks
and from the Hang that start below the knees. If the lifter is also
lacking general strength or an imbalance between back and leg
strength, it will be important to include pulls from below the
knee from both the Hang and blocks as well as RDLs and Pulls
to the hip.
THE LIFTERS HIPS RISE TO FAST OFF THE FLOOR, AND

THIS CAUSES THEM TO MISS OUT FRONT
The issue is stemming from the lift being too pulled poorly from
the ground, either the lifter is poorly coordinating the movement
(possibly trying to start with a dynamic movement and not being
in the right place at the IOS) or the lifter lacks leg strength.
The solution: The lifter needs to perform Snatch/Clean pulls

up to the knee in order to develop leg strength and consistency
in the start position and first two phases of the pull. The lifter
should also do Snatch/Cleans with a pause at the knee so they
can transfer some of the skill of pulling off the floor properly
into the classic lifts. Also the lifter should also increase the
amount of squatting and leg strengthening exercises to help
increase general strength.
THE LIFTER HITS THEIR SHINS / BLEEDS FROM THE

SHIN WHEN THEY SNATCH / CLEAN
The issue is that the lifter is pulling the shoulders back too far at
the IOS and throughout the pull the knee. This can be caused by
the lifter lacking sufficient low back strength which prevents the
lifter from assuming the correct start position or reinforces the
use of the legs.
The solution: The lifter should perform Snatch/Clean pulls up to

the knee, in addition, to Snatch/Cleans with a pause at the knee.
An increase in low back strengthening exercises should be done
including RDLs, good mornings, hyperextensions and pulls with
slow eccentric portions.
THE LIFTERS SHOULDERS GET BEHIND THE BAR TOO

SOON, AND THIS CAUSES THEM TO HAVE A WEEK

EXPLOSION AND DRIVE THE BAR FORWARD
The issue is a result of poor coordination of the adjustment

phase and explosion which can stem from the lifter having a
surplus of leg/hip strength and proportional lack of low back
strength.
The solution: The lifter needs to develop the coordination of the

adjustment phase and strengthen the low back. This can be
accomplished by the use of Snatch/Clean pulls from the Hang
above and below the knee, Snatch/Cleans from the Hang above
and below the knee and RDLs and Snatch/Clean pulls to the hip.
To emphasize the coordination and skill aspect use less intensity
with the exercises.
THE LIFTER IS VERY STRONG (I.E., A VERY HIGH RESULT

IN THE BACK SQUAT) BUT THE SECOND PULL FEELS
VERY HEAVY AND HAS ONLY A LITTLE ACCELERATION.
The issue is that the execution of phases 2 and 3 are not

coordinated well. The degree of Maximum Knee Extension is
not significant enough in phase 2, and or the lifters hips move
downward and forward too significantly in the Adjustment
phase. Causing the barbell to decelerate and the lifter to lose
power in the explosion phase.
The solution: The lifter needs to practice and develop the

initial phase of the pull using Snatch/Clean Pull to the Knee
and Snatch/Clean pull up to the Hip. The coordination of the
adjustment phase should be developed through the use of
Snatch/Clean from the Hang below the Knees in addition to
developing the general strength of the lower back with Snatch/
Clean RDLs, Good Mornings/Hyperextensions.
THE LIFTER TOUCHES THE ELBOWS TO THE KNEE /

THIGH.
The issue occurs primarily with athletes that have a shorter

torso relative to the length of their femur as they have the
anatomical proportions necessary to be in this position. This
happens as a byproduct of the athlete’s torso inclining forward

in the bottom position of the clean and or the posture of the
upper back/shoulder collapsing. The main reason for this
collapse is that the bar trajectory is causing the barbell to land
slightly in forward of the shoulder.
The solution: There are two possible causes for the error. First,
the barbell is pulled to a point that is not high enough for the
lifter to receive it on the shoulder and amortize the downward
motion without a collapsing the upper body position. In this
case, the lifter needs to perfect the explosion phase and final
extension phase of the lift with Power Snatch/Clean, also the
development of leg strength through Squats. The other possible
cause is from the barbell drifting further forward out in front
of the lifter as they pull. Developing more control of the barbell
by using the lat muscles and practicing the start position of the
pull.
THE LIFTER CATCHES THE SNATCH / JERK BUT THE

ELBOWS RE-BEND
This issue occurs when the lifter moves under the barbell into
the squat or split on the jerk but ends up pressing the barbell
out upon fixation. The main reason this occurs is not related to
the strength of the upper body at is might seem on the surface.
It is usually a byproduct of the Time to Fixation taking too long,
so by the time the lifter moves under the barbell they cannot
amortize the downward momentum and they end up re-bending
the arms.
The solution: Improvements in time to fixation can be made in

two ways. First improving speed under the barbell during the
squat this can be accomplished with Drop Snatches/Drop Jerks,
Snatch from the Hang, The second way to improve the Time to
Fixation is through the development of the explosion phase. If
the lifter is not accelerating the barbell enough at the explosion
phase, they will struggle to move quickly under the weight. The
Snatch from the Blocks above the Knee and Snatch High Pulls
with lighter (<90%) weights can help to develop the coordination
of the explosion.

ONLINE
COACHING
PROGRAMS
WEIGHTLIFTING PROGRAMS LEARN MORE
CLUB, TEAM AND 1-ON-1 COACHING

Team Juggernaut is home to some of America’s top weightlifting
and coaching talent. From American Record Holders to National
Champions, we have seen it all and done it all on the Platform
and are here to help you maximize your results.
POWERLIFTING PROGRAMS LEARN MORE

Juggernaut’s staff of coaches and athletes are some of the
most decorated in powerlifting history and we have a program
that is right for you to improve your strength and results on the
platform.
SUPERTOTAL PROGRAMS LEARN MORE

A great SuperTotal is an ultimate display of strength. Build your
Weightlifting and Powerlifting strength simultaneously with
Juggernaut’s new SuperTotal Coaching.
Learn more about our online coaching programs at

www.juggernautcoaching.com
JUGGERNAUT COACHING PROGRAMS 83

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WEIGHTLIFTING TECHNIQUE

THE TECHNIQUE TRIAD 18

PRACTICAL PROMGRAMMING EXAMPLES 73

TROUBLESHOOTING COMMON ERRORS 78

Max has guided multiple athletes to National Championships,

Max grew up in the forests of Montana and now resides in

4 ABOUT THE AUTHOR

A major roadblock we see newcomers face is the sheer number

With this book, my hope is to show you the simplicity, along

Let’s start at the ground level by first defining the movements

SNATCH & CLEAN

3RD PHASE ADJUSTMENT TO MAX KNEE FLEXION

• The lifter initiates the transition into the explosion phase by

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 7

5TH PHASE FINAL EXTENSION

8 WEIGHTLIFTING TECHNIQUE TRIAD

7TH PHASE RECOVERY

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 9

2ND PHASE AMORTIZATION / BRAKING PHASE

3RD PHASE DRIVE

10 WEIGHTLIFTING TECHNIQUE TRIAD

5TH PHASE FIXATION / AMORTIZATION

6TH PHASE RECOVERY

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 11

Let’s use the 2nd Phase of the snatch or clean as an example.

We’ve established what the different phases are, and critical

Anatomy is important because people of different proportions

The main difference between these lifters is the relative length

• Cortney has shorter limbs and a longer torso.

We will now look at the critical points throughout the phases

12 WEIGHTLIFTING TECHNIQUE TRIAD

• All three are set up with the barbell in

A key difference between their positions

The main effect of a lower hip in the start

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 13

• Both Colin and Kristin with shorter

14 WEIGHTLIFTING TECHNIQUE TRIAD

• At the end of the adjustment phase

Cortney is not achieving as significant of an initial Maximum

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 15

• Cortney, Kristin, and Colin all look very

Though all lifting technique occurs within

There is a trend for the internet gurus to

16 WEIGHTLIFTING TECHNIQUE TRIAD

CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE 17

1. Trajectory of the Barbell / Athlete

TRAJECTORY OF THE BARBELL / ATHLETE is defined as the

This is the ability of the athlete to control both their own

The actual trajectory or “bar path” can vary slightly depending

18 WEIGHTLIFTING TECHNIQUE TRIAD

RELATIVE HEIGHT OF THE

CHAPTER 2: THE TECHNIQUE TRIAD 19

TIME TO FIXATION is defined as the time it takes the athlete

Lowest Point of Fixation is the lowest relative point the barbell

20 WEIGHTLIFTING TECHNIQUE TRIAD

When referring to Time to Fixation, we are talking about the

For example, if the lifter is less skillful in squatting

CHAPTER 2: THE TECHNIQUE TRIAD 21

From the Clean after fixation to the shoulder.

If the lifter is unable to recover from these positions, it simply

Now that we know what the critical components of the

Many times it seems that coaches are making recommendations

22 WEIGHTLIFTING TECHNIQUE TRIAD