Who’s on First? by Coach Chad
What’s the deal with all of these positions? Why do we do everything the same way every time? Because it works fool! Let’s take a look at these positions using the world record lift above.
- This is the strongest position that the human body can be in. Feet under the hips, torso vertical, bar against the hips, hips and knees slightly bent. This is the position that allows you to create the most vertical force on the bar. It is also the simplest position to learn the snatch from. Therefore we teach you snatch or clean from here. Once you can master this, we slightly increase the difficulty by lowering to position 2.
- Here we see the bar touching the knees. Shins vertical, shoulders in front of the bar, weight towards the heels. This position loads the hamstrings, glutes, and back. It’s the equivalent of bringing your leg behind you to kick a soccer ball. You’re loading everything up and getting ready to fire the canon. Ideally, we will move into position 1 before jumping vertically and snatching that crazy heavy barbell overhead. Once we have mastered this, we again increase the difficulty.
- Now the bar is resting on the ground. For some reason, I haven’t found a barbell that magically floats at waist level. Bummer. I guess we have to learn to snatch from the ground then. In our position 3, back is flat with chest up, weight is over the midfoot and hips are ever so slightly above the knees. Now is where it gets tricky, We have to slowly sweep the bar backwards allowing our knees to move backwards as well (getting them out of the way). As if that wasn’t hard enough, we have to keep our chest up while doing that. Notice how Lu’s back angle doesn’t change much between position 3 and 2. That’s really tough to do! But this guy is a ninja doing what ninjas were born to do.
Other important things to notice occur after position 1. Notice what happens in the rest of that row of photos. The barbell is now weightless allowing him to pull underneath it and receive in the full squat. The bar never goes higher than chest level but he is able to expertly sneak underneath it. That’s some amazing speed. According to my calculations, 387.2 lbs doesn’t really hang around in the air very long waiting on me to get under it. Speed is the name of the game here.
Hopefully all of this is causing your head to spin in circles. Just make sure it stops before you set your new PRs this week!