Here is an email I sent to one of our long limbed lifters aka E.C. as it relates to the snatch or clean...
don't think about your butt at all this is what I am going to suggest to you... don't worry about your knees either...
Worry about the spine of your scapula and your hamstrings (I know you hate those)
the spine of the scapula has to be directly above the bar in the starting position, the hamstrings need to be loaded!
As you pick the bar up off the ground the back maintains its angle relative to the ground plane.
Get this - The "hip" extends causing the knee to extend! "But how can this be?" you say "My hip is still closed!"
The hamstrings are yanking on the hip trying to extend it pulling the knee into extension with minimal help from the knee extensors... OMG! As the bar comes up the knees are pulling out of the way and causing (you aren't going to like this) the hamstring to stretch. This produces a "powerful" stretch reflex that if you use to engage your extension will launch the bar overhead!
I know I forgot something in there (relative to the glutes and the hip flexors) but I'm too lazy to reference anything right now so be content with me being a dumbass...
And its all relative to the scapula being over the bar! Trust me I've got people who have way funkier anthropometrics then you do and this works fine for them...
a few more notes:
keep the shoulders above the butt
keep the butt above the knees ( in the snatch the butt will be below the knees, maybe)
engage the hamstrings (if the quads engage you're deficient)
the back angle most efficient for the deadlift is most likely the most efficient for the clean and snatch
starting with your butt even lower then optimal (in the olifts) does have some advantages the Bulgarians do this to generate a stretch reflex which potentiates the triple extension as I understand it... But be aware that you are going to end up in this position as the bar breaks the gorund anyways!!!
2 | 2007-04-30
thanks for the re-explanation, pierre! i can't remember everything the first (or second time) through.
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