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Pulling Position & Balance




Position and balance in the pull of the snatch and clean determines the success of the lift - be sure you're not overlooking these details.
Pressure Vs. Balance In The Snatch, Clean & Jerk

Don’t make the mistake of believing having pressure on the balls of the foot during a lift means your balance has shifted forward over the foot....
How To Stay Over The Bar In The Snatch & Clean

How do you stay over the bar in the snatch and clean? Easy! Just keep standing up without opening your hips. We want the shoulders over the bar unt...
Find Your Pulling Stance For The Snatch & Clean

The primary criterion for the pulling stance is how it influences the effectiveness of the second pull. Stand with your heels under your hips so th...
Elbows Out In The Snatch & Clean

In the starting position and pull of the snatch and clean, we want the arms somewhat internally rotated to direct the bony points of the elbows toward...
Too Far Back To The Heels In The Snatch & Clean

A common mistake in the snatch and clean is shifting too far back onto the heels in the pull. There are 3 basic potential problems with this: Firs...
Staying Over The Bar In The Snatch & Clean: What, Why & How

See this on fixing the problem You hear the cue to stay over the bar in the snatch and clean, but you’re not sure what that means, and you ma...
Best Exercise For Snatch & Clean Balance & Positional Strength

One of my favorite exercises to improve pulling posture, strength and balance for the snatch and clean is the floating halting deadlift on riser. &nb...
Better Back Arch For The Snatch & Clean

If you struggle to establish and maintain a solid back arch in the pull of the snatch and clean, listen up. Assuming you’re actually trying to a...
Are You Over The Bar?

You know you’re supposed to stay over the bar in the pull, and you know what it’s supposed to look like, but you can’t feel if you a...
Jumping Forward in the Snatch or Clean: Error Correction

One of the most frustrating technical problems as a weightlifter, and as a weightlifting coach, is the dreaded forward jump. Unfortunately, it’s pretty common, and worse, it often proves extremely difficult to correct. In fa...
Pulling Position at the Knee: Get It Right

Posture and balance in the pulls of the snatch and clean are as important as anything gets in the lifts (every element is the most important). Shins upright and nearly vertical Shoulders directly above to slightly in front o...
Jumping Backward in the Snatch & Clean: When & How to Fix It

Most commonly, we talk about jumping forward the snatch and clean, and with one notable exception of a “coach” who will remain unnamed, who allegedly used to yell at his lifters that they weren’t jumping far enou...
Pressure vs Balance in the Snatch & Clean Pull

Confusion abounds in the land of the internets when it comes to ideas of balance and pressure on the foot during the Olympic lifts. Cues get misinterpreted as descriptions of fact, terminology is vague or misused, communicating co...
Ask Greg: Maintaining a More Upright Posture in the Snatch Pull

Ryan Asks: What can I do to improve on keeping my chest up and ass down on the snatch pull as the weight gets heavier? I find myself bouncing the bar a little too hard off the hips and I now have a bump that hurts. I would appreci...
Get Strong Where You Need to be Strong

I know I'm not the only one who hears things like, I need to just deadlift really heavy so I can be stronger for the snatch and clean. The same people then proceed to deadlift looking like a question mark and wonder why, since...
Why We Turn The Feet Out In The Pull

Not a lot of people want to fight the turning out of the feet in the pull like they do in the squat, but just in case, here is a quick run down of why we want the feet turned out about 10-20 degrees relative to the centerline. ...
Ask Greg: Extending the Knees Too Much Too Soon in the Pull and More

Matt Asks: It’s midnight and I can’t fall asleep because of the endless loop of mental snatch reps in my head. And it all crystallizes into this damning question, and it is driving me mad... do the hips come forwa...
Fix the Hips Shooting Up in the Snatch & Clean

We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. It’s important to understand what actually constitutes the starting position because this is a ...
Ask Greg: Rocking to Heels in Pull & Staying Flat-Footed

Ashley Asks: I have been weightlifting for 5 years and cannot seem to break the habit of rocking back on my heels between the first and second pull, especially on the clean. I see it every lift I record: my toes come completely&nb...
Staying Over the Bar in the Snatch & Clean: What, Why, How

You hear the cue to stay over the bar in the snatch and clean, but you’re not sure what that means, and you may even be confounded by the fact that it seems every elite lifter in the world is actually behind the bar at the t...