Fix Power Snatching or Cleaning More Than Squat
Here’s how to fix power snatching or power cleaning more than you snatch or clean:
First, quit doing powers completely for now. Replace them in your program with high-hang or high-block variations.
Second, squat every snatch or clean you unintentionally power—ideally before you stand up, but if you do stand before you catch yourself, do an overhead or front squat once you figure it out.
Third, improve your confidence in a deep receiving position:
In the snatch, this means doing more and heavier overhead squats and snatch balances, and improving your overhead mobility and stability; for the clean, this means more and heavier front squats, and improving your posture, rack position and trunk strength.
Fourth, reduce the fear of pulling under. The previous will help, but also address it directly. If your pull is weak and slow, you need to strengthen it with more pull variations like pulls and deadlifts on a riser, segment pulls and deadlifts, and adding slow eccentrics. If your third pull mechanics are bad, improve them with tall muscle snatches or cleans, tall snatches or cleans, and snatches or cleans from power position.
Fifth, if your mobility in the deepest receiving position is limited, you need to improve it and build the necessary stability. More front and overhead squats will help, but also plenty of supplemental lifts and accessory work specific to your needs will be required.
Sixth, gain more exposure. Add an overhead squat or snatch balance to the end of every snatch set, and a front squat to the end of every clean set, or between the clean and the jerk.
Pause in the bottom of all snatches, overhead squats and snatch balances for 3-5 seconds. Pause in some of your front squats. Make those bottom positions natural and comfortable.
And finally, address any technique problems that prevent you from being balanced in the third pull—these things tend to fall apart as weights increase, which is why you’ll often revert to powering with your heavier lifts. Anything that leaves you out of balance will prevent you from squatting under the bar properly. This primarily means proper pulling posture, even whole foot balance, and keeping the bar as close as possible as you pull under.
Yes it’s a problem and yes you should fix it IF your goal is to snatch and clean as much as possible.
If you’re just using the lifts for fun or fitness or recreation, then doesn’t really matter. If it doesn’t bother you, don’t lose sleep over it.
You can find all the exercises I mentioned here in my free exercise library here.
First, quit doing powers completely for now. Replace them in your program with high-hang or high-block variations.
Second, squat every snatch or clean you unintentionally power—ideally before you stand up, but if you do stand before you catch yourself, do an overhead or front squat once you figure it out.
Third, improve your confidence in a deep receiving position:
In the snatch, this means doing more and heavier overhead squats and snatch balances, and improving your overhead mobility and stability; for the clean, this means more and heavier front squats, and improving your posture, rack position and trunk strength.
Fourth, reduce the fear of pulling under. The previous will help, but also address it directly. If your pull is weak and slow, you need to strengthen it with more pull variations like pulls and deadlifts on a riser, segment pulls and deadlifts, and adding slow eccentrics. If your third pull mechanics are bad, improve them with tall muscle snatches or cleans, tall snatches or cleans, and snatches or cleans from power position.
Fifth, if your mobility in the deepest receiving position is limited, you need to improve it and build the necessary stability. More front and overhead squats will help, but also plenty of supplemental lifts and accessory work specific to your needs will be required.
Sixth, gain more exposure. Add an overhead squat or snatch balance to the end of every snatch set, and a front squat to the end of every clean set, or between the clean and the jerk.
Pause in the bottom of all snatches, overhead squats and snatch balances for 3-5 seconds. Pause in some of your front squats. Make those bottom positions natural and comfortable.
And finally, address any technique problems that prevent you from being balanced in the third pull—these things tend to fall apart as weights increase, which is why you’ll often revert to powering with your heavier lifts. Anything that leaves you out of balance will prevent you from squatting under the bar properly. This primarily means proper pulling posture, even whole foot balance, and keeping the bar as close as possible as you pull under.
Yes it’s a problem and yes you should fix it IF your goal is to snatch and clean as much as possible.
If you’re just using the lifts for fun or fitness or recreation, then doesn’t really matter. If it doesn’t bother you, don’t lose sleep over it.
You can find all the exercises I mentioned here in my free exercise library here.
