Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 12-08-2011, 09:21 AM   #1
jarrod dodson
New Member
 
Join Date: Nov 2011
Posts: 2
Default Clean/Snatch pulls

Hello all, I'm looking for some ideas.

I'm only able to get into the gym 2-3 times a week and I'm on a pretty limited time table at those times. Most of my weightlifting work that I'm doing is at the house with my limited amount of equipment.

Here is my dilemma:
I really need to work on generating speed on my first pull and I figure that one of the best ways to do this would to put some clean/snatch pulls into my programming.

The problem is that I only have metal plates and as we all know, they don't bounce very well. To compound the problem, I typically will workout after the kids have gone to bed. So pulling and dropping a 155# bar isn't exactly conducive to keeping two curious children in their beds!

Do you think I can draw the same benefit from a clean/snatch pull if I just hang onto the bar and ride it back down--gently?

Any thoughts?

and yes a set of bumpers is on my Christmas list.

Thanks!
jarrod dodson is offline   Reply With Quote
Old 12-08-2011, 09:58 AM   #2
Keith Miller
Member
 
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 130
Default

First, I'm not sure why you need to increase speed in the first pull. Do you mean strength?? The first pull is not about how fast you pull/break the bar off the floor. It's more about control and setting up for the second pull (above the knees). The second pull is where the speed/acceleration comes in. If you break the bar off the floor with too much speed, you can lose your positions and bad things happen (i.e. you lose the lift).

Second, there is nothing wrong with hanging on to a pull and lowering it after reps. I do this all the time. I know there are some people who prefer to pull and then let the bar drop, but not me!! Maybe this holds me back?? I don't think so as I can pull more than I can snatch right now.
Keith Miller is offline   Reply With Quote
Old 12-08-2011, 10:23 AM   #3
jarrod dodson
New Member
 
Join Date: Nov 2011
Posts: 2
Default

Quote:
Originally Posted by Keith Miller View Post
First, I'm not sure why you need to increase speed in the first pull. Do you mean strength?? The first pull is not about how fast you pull/break the bar off the floor. It's more about control and setting up for the second pull (above the knees). The second pull is where the speed/acceleration comes in. If you break the bar off the floor with too much speed, you can lose your positions and bad things happen (i.e. you lose the lift).

Second, there is nothing wrong with hanging on to a pull and lowering it after reps. I do this all the time. I know there are some people who prefer to pull and then let the bar drop, but not me!! Maybe this holds me back?? I don't think so as I can pull more than I can snatch right now.
Maybe speed isn't the best way to describe it. Basically I feel sluggish and slow starting the pulls on heavy (for me) O-lifts. I am wanting to try and generate more explosive power and it feels like it starts in the first pull--you are probably correct that it is more setting up for the second lift more than anything.

Thanks for the feedback!
jarrod dodson is offline   Reply With Quote
Old 12-08-2011, 10:52 AM   #4
Manuel Buitrago
New Member
 
Join Date: Jun 2011
Posts: 6
Default

Quote:
Originally Posted by jarrod dodson View Post
Maybe speed isn't the best way to describe it. Basically I feel sluggish and slow starting the pulls on heavy (for me) O-lifts. I am wanting to try and generate more explosive power and it feels like it starts in the first pull--you are probably correct that it is more setting up for the second lift more than anything.

Thanks for the feedback!
I think you are correct about speed: http://www.dynamic-eleiko.com/sporti...ticles011.html

Use straps to control the weight in your hands so it doesnt slip away from you.
Manuel Buitrago is offline   Reply With Quote
Old 12-08-2011, 10:53 AM   #5
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,730
Default

Jarrod -

A few suggestions for strengthening the first pull

1. Pause back squats

2. Snatch/clean deadlifts to knee

3. Snatch/clean deadlifts on a riser

4. Floating snatch/clean deadlifts
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 12:51 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator