Don’t do a high-pull, but also don’t quit pulling when the bar is at your hip. Complete but explosive finish—maximal upward force in minimal time. #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #olylifting #olylifts #crossfit #olifts #olifting #catalystathletics #garagemind #snatch #snatchtechnique #clean #cleantechnique @becomingtough @earthfedmuscle | Catalyst Athletics
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Don’t do a high-pull, but also don’t quit pulling when the bar is at your hip. Complete but explosive finish—maximal upward force in minimal time. #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #olylifting #olylifts #crossfit #olifts #olifting #catalystathletics #garagemind #snatch #snatchtechnique #clean #cleantechnique @becomingtough @earthfedmuscle | Catalyst Athletics
8.4K viewsAug 21, 2024
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More videos on the start and first pull - https://catalystathletics.com/iglc/10/ Essentially the more bar speed in the first pull, the faster you can move it in the second. However, if you create too much speed before the second pull, you’ll be unable to maintain enough tension against the bar to maximally accelerate it. Additionally, it’s nearly impossible to establish a proper second pull entry position with excessive speed—the bar will tend to blow right past the knees and stay away from the
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More videos on the start and first pull - https://catalystathletics.com/iglc/10/ Essentially the more bar speed in the first pull, the faster you can move it in the second. However, if you create too much speed before the second pull, you’ll be unable to maintain enough tension against the bar to maximally accelerate it. Additionally, it’s nearly impossible to establish a proper second pull entry position with excessive speed—the bar will tend to blow right past the knees and stay away from the
4.5K views10 months ago
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More videos on the clean turnover – https://www.catalystathletics.com/iglc/1/ There are some very successful elite lifters who keep a pretty tight, full grip all the way into the rack position in their cleans—and you’ll see how the resulting rack position is comparatively low-elbowed. Artyom Antropov is a good example of this (he also keeps his hook grip into the rack). Clearly this is working for them, so I’m sure not going to tell them to change it. But this technique is unnecessary to achieve
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More videos on the clean turnover – https://www.catalystathletics.com/iglc/1/ There are some very successful elite lifters who keep a pretty tight, full grip all the way into the rack position in their cleans—and you’ll see how the resulting rack position is comparatively low-elbowed. Artyom Antropov is a good example of this (he also keeps his hook grip into the rack). Clearly this is working for them, so I’m sure not going to tell them to change it. But this technique is unnecessary to achieve
6.1K views9 months ago
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Keep the knees out this much in the pull until the bar has passed them, the allow the legs to move naturally as you continue driving through the top of the pull. There’s typically no need to push the knees out as you pull even farther than they start, and doing so will tend to weaken the motion. An exception is lifters with long legs who may find pushing out slightly more until the bar is past the knees helpful. #snatch #snatchtechnique #clean #cleantechnique #weightlifting #olympicweightlifting
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Keep the knees out this much in the pull until the bar has passed them, the allow the legs to move naturally as you continue driving through the top of the pull. There’s typically no need to push the knees out as you pull even farther than they start, and doing so will tend to weaken the motion. An exception is lifters with long legs who may find pushing out slightly more until the bar is past the knees helpful. #snatch #snatchtechnique #clean #cleantechnique #weightlifting #olympicweightlifting
14.3K viewsAug 30, 2024
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Remember that finishing the pull doesn’t mean hanging out at the top—that’s a common mischaracterization. Finishing the pull means completing full productive extension before moving under. No additional time IN that extended position is implied or desirable. The quicker and more explosive the top of the pull is, the faster the pull under can be—and we get maximal upward acceleration by executing the pull optimally. The other critical piece of this beyond the mechanics is mindset—the finish of th
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Remember that finishing the pull doesn’t mean hanging out at the top—that’s a common mischaracterization. Finishing the pull means completing full productive extension before moving under. No additional time IN that extended position is implied or desirable. The quicker and more explosive the top of the pull is, the faster the pull under can be—and we get maximal upward acceleration by executing the pull optimally. The other critical piece of this beyond the mechanics is mindset—the finish of th
977 views11 months ago
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Super Quick Q&A - How to Quit Getting Stuck in the Clean (it's not just get a stronger squat... unless that happens to actually be your problem). | Catalyst Athletics
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Super Quick Q&A - How to Quit Getting Stuck in the Clean (it's not just get a stronger squat... unless that happens to actually be your problem). | Catalyst Athletics
3.1K viewsFeb 1, 2018
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In an actual snatch or clean, the legs will not continue driving until the bar reaches its maximal height like in a pull; but remember, we make changes to various exercises to achieve specific goals to support the lifts, not just mimic them. Cutting the leg drive off early when training pulls limits their effectiveness and will tend to cause weak and incomplete leg drive in snatches and cleans. Note that in a speed pull, AKA panda pull, the lifter will be actively pulling the body down to the ba
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In an actual snatch or clean, the legs will not continue driving until the bar reaches its maximal height like in a pull; but remember, we make changes to various exercises to achieve specific goals to support the lifts, not just mimic them. Cutting the leg drive off early when training pulls limits their effectiveness and will tend to cause weak and incomplete leg drive in snatches and cleans. Note that in a speed pull, AKA panda pull, the lifter will be actively pulling the body down to the ba
4.1K viewsDec 5, 2024
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Olympic Weightlifting Training Programs | Catalyst Athletics
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Get started this week for my new training cycles! 3 or 5 day/week programs https://www.catalystathletics.com/olympic-weightlifting-teams/ | Catalyst Athletics
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It’s common to hear coaches advising lifters whose cleans crash to hold a full or even hook grip into the rack position as a solution. But this only MIGHT help IF the underlying problem is poor timing of the grip release. And even then, it’s not actually solving the problem, but finding away around it. Worse, it often creates other problems like slow elbows, a short turnover and an insecure rack position, along with the injury and pain potential of that position. Many lifters, because of proport
14.3K views8 months ago
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The balance/pressure does not need to be perfectly even—get it close. Slow down the first pull if/when needed initially to get it down. This will not magically solve all your technique problems—but if you’re a complete mess physically and mentally, it gives you a single point of focus and eliminates your conscious interference, which often create new problems and magnify existing problems—and helps fix the most fundamental issues. So think of it as a temporary stage to give you some time to reor
2.5K views10 months ago
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Practice with tall muscle cleans—actively bring the bar to your body and make a big chest as you turn it over. And with tall cleans—reach your chest up into the bar as you pull the bar back into position. #cleanturnover #cleanthirdpull #thirdpull #clean #cleantechnique #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #olylifting #olylifts #crossfit #olifts #olifting #catalystathletics #garagemind | Catalyst Athletics
3.7K viewsMay 5, 2025
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There’s no need to actively extend the arms—the resistance of the bar as you extend your body up away from it will stretch them long. In other words, the arms should be “straight” in the pull not because you’re extending them, but because you’re NOT bending them. In any case, actively extending the arms to avoid bending them early is not solving your early arm bend problem—there’s a reason it’s happening, which is an even more fundamental error, and THAT error is what needs to be fixed to improv
7.5K views7 months ago
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If you’ve got a big belly or chest, is this a bit harder than it is for someone who’s borderline two-dimensional? Sure. Will you occasionally hit those things with the bar and will it be uncomfortable? Sure. What a great reason to keep working on your control and precision. Never lock your elbows in the pull—that will cause the bar to swing away. Learn to keep your arms straight by NOT bending them. This will let you benefit from less arm tension AND the ability to instantly transition to an act
4.4K viewsMar 24, 2025
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