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Old 01-29-2008, 07:59 PM   #1
Arden Cogar Jr.
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Default Question about getting into the hole in all squat movements....

Hello all,
I'm new to olympic lifting - a complete novice. Lots of years of powerlifting and strength training under my belt, so lots of bad habits to get rid of.

In any event, I'm trying to get better at getting into the hole with my squat cleans and my squat snatches - or full cleans and snatches would be a better way too look at it.

One of the things I'm finding myself wanting to do is pause at the bottom of each of my regular front squat and back squat workouts to get set before I ascend with the weight. I found myself doing that with my OHS's too.

Is this wise?

I know that I have to steady myself before I come out of the hole with a heavy squat clean. I've yet to get even remotely heavy with a full squat snatch. Most of my snatches are power snatches if not muscle snatches. But I'm learning.

I'm trying to find a more comfortable way of getting down with the weight.

Thanks in advance for any input.

All the best,
Arden
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Old 01-30-2008, 09:42 AM   #2
Robb Wolf
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Arden-
I think some focus on OHS and snatch balances will really help things. You likely have tons of pull but the comfort to pull under the bar will be a limiting factor and at some point a safety issue. Cleans can be worked from the high hang position and take those to the squat. Empty bar first, then some weight.
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Old 01-30-2008, 12:17 PM   #3
Arden Cogar Jr.
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Quote:
Originally Posted by Robb Wolf View Post
Arden-
I think some focus on OHS and snatch balances will really help things. You likely have tons of pull but the comfort to pull under the bar will be a limiting factor and at some point a safety issue. Cleans can be worked from the high hang position and take those to the squat. Empty bar first, then some weight.

thanks Rob,
You hit the nail on the nail on the head - it's a complete comfort issue for me. I'm doing both the exercises you suggested.

Today with my front squats, I paused at the bottom of each rep and I felt really solid with the rack. I'm not going to make a habit of it. But I know I do it when I do tall cleans and attempt to do squat cleans and full squat snatches.

Anytime the weight gets over a certain amount, I revert to my old self and do a reverse power curl with the clean and a muscle snatch. But I'm learning.

All the best,
Arden
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Old 01-30-2008, 04:47 PM   #4
Garrett Smith
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Tabata squats, focusing on speed (not a high score), helps with the quick "pull under", i.e. working on getting to one rep a second, even if only for a few reps. This will quickly build up.

This article may help as well.
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Old 01-30-2008, 06:32 PM   #5
Eva Claire Synkowski
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i think i asked a similar question to greg on the blog a few wks back. essentially, as the weight got anything above the my 80%, i would have a tendancy to power snatch. (more of an issue for me with the snatch, than the clean)

he suggested to grease the groove by doing tall snatches prior to each snatch. definitely helped. i actually did tall snatches, then high hang snatches (once the weight got too heavy for tall only) before every full snatch rep. once i got to 90%, i would just snatch.

on another note, i actually found the bulgarian cycle was quite helpful for this, in terms on getting very used to getting under a heavy load (80-90% 1rm)... frequently.
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Old 01-31-2008, 10:59 AM   #6
Gant Grimes
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Arden, I've only been at this a few weeks longer than you, and I've determined my problem is lack of balls. I thought I had them, but I don't.

It's actually starting to get better with both lifts. Getting reps at lower weights has helped with form and comfort when adding plates. I still pull a hell of a lot more than I can OHS right now, so power snatch is a necessity beyond 80% or so. Tall cleans and OHS are helping to bridge the gap.
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