Which lifts, for example: DL, PC, Clean, Snatch, PS, Hang Clean, or whatever allow the most bar speed? Opinions, data, facts?
cleangrip or narrowgrip hang power snatch even more so.
hang power snatch
by merit of the position of the bar it must be accelerated very hard, and in being accelerated enough to catch it in a power position, it should be moving faster than any other lift you mentioned.
The snatch and variations of it are clearly the fastest lifts.
Colin - why would a clean grip power snatch generate more power than the standard grip (at any given load)?
Does dropping a 20kg plate on your toe count?:D:D
Originally posted by David W
Colin - why would a clean grip power snatch generate more power than the standard grip (at any given load)?
longer distance to travel, which requires greater bar speed and a perfect 2nd pull. Off course the loads are slightly lower because of this, and the fact you can’t pull the bar in a straight line, it sorta curves outward.
Everytime I’ve done cleangrip power snatches in place of regular powersnatches and powercleans for a few weeks, and then returned to the regulars. My bar speed improves quite a bit.
Also it’s much easier and safer to rack a cleangrip powersnatch than the regular version. And this variant really taught me how to scoop the hips maximally in the 2nd pull. Used to be a big problem for me.
I disagree NGPS’s are easier to rack - with a narrow grip there will be a tendency to drop the bar forwards. Catching 1/4 and 1/2 squat snatches will be increasingly difficult.
I also disagree that a further distance equals greater speed. Actually I expect ‘antagonist’ resistance will decrease speeds with a narrow grip.
From my point of view the quickest movement in regard to a lift is hang snatch if the technique is right. NGPS are from what I’ve seen bloody to do properly and not quickest lift.
This is just from doing both lifts and watching people do them. All forms of snatches made up about 20% of total of my exercises