Pulling underneath the bar requires coordination, mobility,...

Pulling underneath the bar requires coordination, mobility, speed… and lets face it, quite a bit of courage. A common misconception amongst beginners is the idea that a (squat) snatch or clean requires the athlete to hastily slam rock bottom into the hole.

While this strategy will work with the lower end weights, the challenge arises when it’s time to get after the big numbers. Slamming rock bottom takes away the ability for the system to load the legs well and removes quite a bit of the eccentric load going into the hole.

This load becomes increasingly helpful to prevent the athlete from being pinned in their squat thus having to employ other exhausting measures such as trying to bounce their way back up.

Ideally, we would like to see the athlete meet the bar at some level above the knees as they continue the ride down into the hole and prepare for the recovery.

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