Exercises to speed up the turn over and getting under the bar faster
I'm looking for exercises or something to help me increase my turn over speed for the catch, as well as speeding up my pull under the bar. This goes for both the clean and the snatch. I seem to have a problem pulling myself under the bar with any real speed.
Thanks in advance for any imput.
high pulls will help strengthen the initial pull down to the bar, although don't use them if you have trouble over pulling in the lifts, i.e. dont change directions quickly.
tall pull-downs are another option - stand tall and simultaneously move the feet and squat partially as you pull down against the bar. basically this is a high-pull down or Chinese pull without accelerating the bar upward first.
muscle cleans/snatches will help train the mechanics of the pull under/turnover and strengthen it a bit. just make sure you're getting max elbow high and a very aggressive pull of the elbows up before you start the turnover.
finally, doing snatches and cleans from the high hang or high blocks will force you to be more aggressive changing directions and pulling under.
I've the same question for jerk.There is any ejercicies apart from tall jerk and fukada jerk (aka jerk balance)?? Maybe jerk drop??
Thanks in advance
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