How to get over the fear factor of getting under the bar in a Snatch and Clean.

Nova Performance Weekly Blog

by Adam Smith on Wednesday 7th Feb 2024

Fear Factor

Now when we all first started learning the olympics lifts we get to a certain weight and then we bottle getting under the bar due to fear of hurting ourselves.

What we learn overtime is that if we fail correctly we will not hurt ourselves! Basic rule is that where the bar is going you go the opposite direction.

If the bar is going in front then you go backwards… SIMPLE

The good news is that if taught properly and doing the correct drills this will go away! (Until you get to a point where a weight feels super heavy. And this fear factor comes back)

But hey this is the joy of weightlifting right....

However there is a drill that can help you with getting under the bar with out it crashing on you like a ton of bricks.

These are known as a "Tall Snatch" And a "Tall Clean" If desired you can do a "Tall Jerk" But in my opinion they don't carry over as well as the other 2 do.

Tall variations drills

Tall Snatch tick list :

1. Grip the bar in your "snatch" width and you MUST hook grip. (index and middle finger over your thumb)

2. The bar is at our contact point of the snatch (HIP)

3. We start on our toes with our chest up

4. Shrug your shoulders to your earlobes

5. Elbows will start to rise

6. Keep your knuckles down

7. Pull yourself under the bar

8. Punch the weight upwards as we land to create a strong and stable finish.

9. Then stand up and repeat. Do 3 sets of 5 reps as a start with an empty bar. (You can load the bar up so this feels challenging if desired)

Tall Clean tick list :

1. Grip the bar with a hook grip in a Clean grip style.

2. The bar is at our contact point of the snatch (HIP or MID THIGH)

3. We start on our toes with our chest up

4. Shrug your shoulders to your earlobes

5. Elbows will start to rise

6. Keep your knuckles down

7. Pull yourself under the bar

8. Get the elbows nice high as we land to create a strong and stable finish.

9. Then stand up and repeat. Do 3 sets of 5 reps as a start with an empty bar.

(If you want to be cheeky you can do these to plates so it makes you jump and land with much more intent)

The reason these work so well is because it forces us to get full extension of the Hips, Knees and Ankles when performing a Snatch or Clean. It also forces us to land in a strong receiving position.

This will build our confidence up because we are getting under the bar with speed.

Then when we go from floor all we have to think about is getting to this ‘TALL’ and then we know we can get under the bar effectively without pulling the bar way too high.

Summary

Bottom line is that if you want the bar to move as smoothly as possible.

For the Snatch, the bar should travel no higher than the Sternum.

For the Clean it should go no higher than the Belly Button.

The ‘Tall’ Variations make the lifter achieve full ‘Triple Extension’ so therefore if we practice this, it will then pay off when you go from hang or floor, ect…

Contact

I hope you enjoyed the read and stay posted for the next one. If you have any questions just shoot me an email on contact@nova-performance.co.uk

If you want to see some of my training logs and videos follow me on Instagram @thicc__astley or @npbarbellclub

See you all soon!

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