Keep Elevating The Bar In The Snatch Turnover

Bar speed in the snatch peaks a little prior to the final extension in the pull. With a given amount of applied force, the heavier the bar is, the sooner it will stop moving up under its momentum and begin falling.

The pull with the arms against the bar after the final extension primarily moves the body down under the bar, but that same force also helps preserve the bar’s existing momentum, maximizing its ultimate height and delaying its descent.

The goal is for the bar to continue moving up during as much of the turnover as possible, and only begin descending as you’re finalizing the extension of the elbows to push up against it. This allows the lockout of the elbows before the full weight is pushing down, allowing a strong and stable receiving position.

If you stop applying force to the bar too soon, the bar will be already falling as you finish moving into the squat. This means you either won’t get under it at all, or the weight of the bar will be crashing down onto you before your arms are in a position to fully support it, resulting in soft elbows overhead.

Similarly, if you dive lower into the squat than needed to fix the bar overhead at its current height, you’re literally pulling the bar down onto yourself, creating a crashing effect with more downward force that’s harder to support and stabilize.

Practice this preservation of momentum and aggressive turnover timing with snatches from power position, attempting to lock the bar out securely as soon as possible in your squat under.

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