Before we get started here, I had a ghettofabulous question about my previous blog post that I would like to address to everyone:
"Why wouldn't a straight bar path be good? Isn't that the most efficient? Takes a lot of energy to cover horizontal space with a heavy object, right?”
If we were to pull the bar straight off the ground and continue to pull it straight through the whole entire lift, the bar would be about 6 inches away from our body. The bar would then end up out in front of us on the turnover, aka, the receiving position. The goal is to keep the bar as close to us as possible RIGHT off the ground, so that when we turn our hands over at the top, it winds up back behind our ears in our strongest overhead position.
Let's break it down: The bar sweeps back in the beginning of the lift, goes straight up in the middle of the lift, and SLIGHTLY goes back at the end of the lift (just enough to get back behind the ears). I have found this to be the MOST efficient path for the snatch, AND the clean. I Pinky promise...
(If your bar path is different and you're lifting as much weight as the guy below, then you can literally do whatever the eff you want in life. I won't even yell at you a little bit.. and I ALWAYS yell. )
- Floor: Starting position (read last post)
- Mid-thigh (read last post)
- Pockets (don't worry about it, it comes naturally)
- 'Ready' means that off the ground, you have control of the weight.
- As your passing your knees, you're getting 'Set'. (moving a tiny bit faster)
- When you get to mid-thigh, you are letting go of everything you've been holding onto in your life (except the barbell) and you are 'GO'ing!