i’m trying to incorporate some olifts into my routine, but i don’t now which ones would be the most effeective for speed/power devlopment… could you guys help me out and list your top three (in order)…
i’m personally thinkging that hang clean/snatch from preset blocks or squat-rack pins would be best since, you don’t have to focuss on the double knee bend, and can just explode the weight up… what do you guys think?
Also is it normal to feel sorness in the back and rib cage when doing these things? it seems like the the compression that occurs upon “catching” the weight is kinda hurting lol.
I personally have never really done O’lifts, due to no trained person available to coach it. Although, now, i have a few DVD’s from this site, which seem to explain it rather well. Now i just need to get somebody else to also study how to do them, so that when i do them, they can tell if i am doing them right compaired to what is asked for on the DVD’s.
Thats also a problem when sprinting by one’s self, you might know what to look for, but its hard to look at yourself… You might think you are doing it right, but…
In my experience I feel PS is easier to teach and a good starting point for many athletes. Reason being, you do not have to worry about the rack and If they are not getting in the proper start position at the dip (getting the hips back like an RDL instead of just kind of bending the knees) the weight is not going to go up. So they need to pop the hips whereas in a powerclean they can still complete the lift without doign so. I feel the PS gets them ready for the PC. Just my thoughts. I used to also think the PS was more difficult to teach but over the past few months I changed my views for the reasons mentioned. I would like to hear others thoughts on this as well.
Just a note: I am referring to these lifts from the hang position.
Don’t be so absolute, before you try both ways! Especially with kids, combination of Med. Ball exercises and Snatch is a great joy for them; they’ll pick it up pretty quickly! There are also a few “authorities”, who go with the Snatch first -either Hang or from the floor, it doesn’t matter.
No problem with that! I was just presenting the other side as well and you don’t have to change anything, of course! How do you know they are ready to start with the Hang/Power Clean vs. the Hang/Power Snatch in the first place though?
how do i know if they are ready, just watching them each workout and seeing them progress from training to training session and when they can execute each phase of the lift. hope i answered ur question.
Fact, eh? I know a ton of coaches that would argue with you about this point. Although I also tend to teach the clean variations first, the snatch tends to be way easier to teach - as there are less coaching points that need to be addressed in the snatch than the clean.
And . . . just FYI - the power position refers to the quarter squat catch - not the start position off of the floor. A power snatch can be performed from either the floor or the hang position. But since you seem to be the all knowing one on this board, I’m quite sure I didn’t have to explain this to you
No, you haven’t actually! My question is not how you monitor the progression within each movement, but with regards to your rationale as to someone’s readiness to START with the Clean vs. the Snatch movement! How have you judged this and come up with your consistent preference of one over the other?
PS I fully understand I am in a no-win situation here…
I will take the relativist stance here and say that one athlete might be ready to snatch and another might be ready to clean. I just got off the phone with my strength trainer who said he just inherited two powerlifters. One had trouble with the clean, but moved on to the snatch with success. Not so for the other (though she did well enough). I would say then, that it is up to the coach when one should progress from one to the next or to the other or another.
Re: snatch vs clean difficulty level…typically the snatch is more difficult to learn, but there are always exceptions. I myself moved to the snatch with relative ease and in fact had a positive comment about my technique from the head judge at a Oly lifting comp I went to a month ago or so.
I was actually going to post exactly what you said regarding the positions/derivitives but you got to it first. “Devils” stated this is another thread a few months ago about how much it urks olympic weightlifting coaches to see common terms of their sport being used incorrectly/bastardized. We have our start positions (floor,hang,below knee) and have the lift variation whether it be clean or snatch which pretty much means squat clean or squat snatch and we have the power versions which as you stated is simply performed with less knee flexion during the completion of the lift.
Since you seem to agree with me about the PS from the hang being easier to teach than the PC from the Hang I am assuming you first teach a high pull from the hang. If the PS from hang was being taught first would it be more benifical to teach the high pull with a snatch grip or clean grip?
My thinking is to first teach it with a clean grip since the width of the latter may feel uncomfortable to many athletes at first. Thoughts?
I find the one Arm DB Snatch to be a good introduction into the olympic lifts. I feel it is an easy way to teach the athlete the basic pull, triple extension, and “getting under it” landing with knee bend, absorbing the force and standing up. That may be one reason my athletes tend to pick up on the Barbell Snatch a bit easier.