catalystathletics
Greg Everett
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Coach of Catalyst Athletics. Author of Tough & Olympic Weightlifting.
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Double (triple quadruple whatever) bouncing is a way to save a clean you did poorly… not a desired, intentional technique for the lift.
If you’re doing it, it’s telling you something has gone wrong.
Figure out the problem(s) and fix them!
Use this as your backup to make the clean—not as a substitute for learning how to clean better.
#clean #cleantechnique #cleanbounce #cleandoublebounce #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics
If you’re doing it, it’s telling you something has gone wrong.
Figure out the problem(s) and fix them!
Use this as your backup to make the clean—not as a substitute for learning how to clean better.
#clean #cleantechnique #cleanbounce #cleandoublebounce #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics
You could arguably add immobility to the list of causes, but I’ve filed that under position/balance issues.
Immobility will create a drag on the system and slow the motion down somewhat, but that will be minimal and generally negligible in and of itself.
The bigger limited related to mobility will be the inability to immediately and easily establish the positions needed to move quickly into a squat.
And if you’re not mobile enough… I doubt I need to point it out to you, or to then tell you that the solution is improving your mobility…
Anyway, hope you find this useful. I’d sure appreciate likes and shares and comments and all that stuff that shows me I’m not completely wasting my life.
#snatch #snatchtechnique #weightlifting #weightliftingtechnique #olympicweightliftingtechnique #olympicweightlifting #catalystathletics
Immobility will create a drag on the system and slow the motion down somewhat, but that will be minimal and generally negligible in and of itself.
The bigger limited related to mobility will be the inability to immediately and easily establish the positions needed to move quickly into a squat.
And if you’re not mobile enough… I doubt I need to point it out to you, or to then tell you that the solution is improving your mobility…
Anyway, hope you find this useful. I’d sure appreciate likes and shares and comments and all that stuff that shows me I’m not completely wasting my life.
#snatch #snatchtechnique #weightlifting #weightliftingtechnique #olympicweightliftingtechnique #olympicweightlifting #catalystathletics
Sometimes I worry videos like this are too simple for you guys, but I guess we’ll find out.
You can find videos on all these pieces on my website (easiest place to locate with a search and organization), on YouTube, or here (good luck).
Thanks for watching; I appreciate you.
#jerk #splitjerk #powerjerk #pushjerk #overhead #overheadlifts #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics #crossfit
You can find videos on all these pieces on my website (easiest place to locate with a search and organization), on YouTube, or here (good luck).
Thanks for watching; I appreciate you.
#jerk #splitjerk #powerjerk #pushjerk #overhead #overheadlifts #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics #crossfit
A question I get over and over is How do I find my pulling or squatting stance or starting position if I have long legs or long femurs specifically?
Easy! The same way everyone does.
Let’s get this sad fact out of the way so we can move on: If you’re really tall and/or have really long legs, you are at a disadvantage mechanically in the sport of weightlifting, just like a tall athlete is going to struggle with gymnastics, and a short one with swimming.
Your goal is to use the best possible positions to minimize the negative effects.
Here’s some help for doing that.
#longlegs #talllifter #snatch #clean #squat #weightlifting #olympicweightlifting #catalystathletics
Easy! The same way everyone does.
Let’s get this sad fact out of the way so we can move on: If you’re really tall and/or have really long legs, you are at a disadvantage mechanically in the sport of weightlifting, just like a tall athlete is going to struggle with gymnastics, and a short one with swimming.
Your goal is to use the best possible positions to minimize the negative effects.
Here’s some help for doing that.
#longlegs #talllifter #snatch #clean #squat #weightlifting #olympicweightlifting #catalystathletics
Purpose:
The segment squat emphasizes strength and postural control in the most mechanically weak part of the squat to improve a lifter’s ability to maintain proper squat posture and balance, and to be more capable of moving through the sticking point of squats and cleans.
Variations:
Segment squats can be done with prescribed tempos on one or more phases, with more than one pause position, and with the pause on the way up instead of down or both.
See hundreds more exercises in my free library at catalystathletics.com.
#squat #backsquat #weightlifting #olympicweightlifting #catalystathletics
The segment squat emphasizes strength and postural control in the most mechanically weak part of the squat to improve a lifter’s ability to maintain proper squat posture and balance, and to be more capable of moving through the sticking point of squats and cleans.
Variations:
Segment squats can be done with prescribed tempos on one or more phases, with more than one pause position, and with the pause on the way up instead of down or both.
See hundreds more exercises in my free library at catalystathletics.com.
#squat #backsquat #weightlifting #olympicweightlifting #catalystathletics
It’s easy to get fixated on a single fix to a problem because it seems obvious despite seeing no results from it.
Be sure you’re working on the actual cause(s).
This is of course somewhat simplified—there are a lot of possibilities but this will at least get you started figuring out what to address.
And this is not at all to suggest you don’t continue doing overhead strength and stability work—that should always be part of your program.
You just need to be sure you’re primarily working on the problem from its source.
#snatch #overheadstability #snatchstability #weightlifting #olympicweightlifting #catalystathletics
Be sure you’re working on the actual cause(s).
This is of course somewhat simplified—there are a lot of possibilities but this will at least get you started figuring out what to address.
And this is not at all to suggest you don’t continue doing overhead strength and stability work—that should always be part of your program.
You just need to be sure you’re primarily working on the problem from its source.
#snatch #overheadstability #snatchstability #weightlifting #olympicweightlifting #catalystathletics
![I have a seminar coming up October 14-15 if you want to experience this fun stuff live. Link in profile. There is no dropping. There is pulling, pushing, squatting, turning, etc. There should never be a moment during a lift in which you’re simply letting something happen—you need to be making it happen. [Yes, gravity is also moving you under the bar without your making it happen… don’t suck at weightlifting just to try to be clever.] #snatch #clean #jerk #weightlifting #olympicweightlifting created by Greg Everett with Greg Everett's original sound](https://p16-sign.tiktokcdn-us.com/tos-useast5-p-0068-tx/0e4f087b761f4a428983640779d5eaef_1690918841~tplv-photomode-zoomcover:480:480.jpeg?x-expires=1696446000&x-signature=LsjIOPjNg3ueo3szt4nEDAmXmjQ%3D)
I have a seminar coming up October 14-15 if you want to experience this fun stuff live. Link in profile.
There is no dropping.
There is pulling, pushing, squatting, turning, etc.
There should never be a moment during a lift in which you’re simply letting something happen—you need to be making it happen.
[Yes, gravity is also moving you under the bar without your making it happen… don’t suck at weightlifting just to try to be clever.]
#snatch #clean #jerk #weightlifting #olympicweightlifting
There is no dropping.
There is pulling, pushing, squatting, turning, etc.
There should never be a moment during a lift in which you’re simply letting something happen—you need to be making it happen.
[Yes, gravity is also moving you under the bar without your making it happen… don’t suck at weightlifting just to try to be clever.]
#snatch #clean #jerk #weightlifting #olympicweightlifting
Pause squats are great for a lot of things. Even strengthening your snatch and clean pull from the floor.
Work to drive directly from the pause (ie don’t sneak in a bounce) and maintain your posture.
Always accelerate maximally from start to finish.
Please enjoy this presentation.
#squat #pausesquat #backsquat #frontsquat #pausebacksquat #pausefrontsquat #weightlifting #olympicweightlifting #catalystathletics #legstrength #squatstrength
Work to drive directly from the pause (ie don’t sneak in a bounce) and maintain your posture.
Always accelerate maximally from start to finish.
Please enjoy this presentation.
#squat #pausesquat #backsquat #frontsquat #pausebacksquat #pausefrontsquat #weightlifting #olympicweightlifting #catalystathletics #legstrength #squatstrength
The two obvious questions:
Is it precise?
Not usually. Even elite lifters don’t always have perfect timing. But like anything, the more precise it is, the better the result.
How do you know when?
By feel, and yes I acknowledge that’s not particularly easy… but nothing in athletics is. Think of the best feeling jerk you’ve done—at least one element making it feel so good was that timing.
Also keep in mind the strength vs elastic isn’t binary—it’s a spectrum. You may be very clearly one or the other, but more likely you’re a bit of a mix.
You can find a couple videos at catalystathletics.com about elastic vs strength dip & drive styles and how to determine where on the spectrum you are, and the timing/rhythm of the dip & drive.
#jerk #splitjerk #powerjerk #pushjerk #jerkdip #jerkdrive #jerktechnique #splitjerktechnique #weightlifting #olympicweightlifting #catalystathletics
Is it precise?
Not usually. Even elite lifters don’t always have perfect timing. But like anything, the more precise it is, the better the result.
How do you know when?
By feel, and yes I acknowledge that’s not particularly easy… but nothing in athletics is. Think of the best feeling jerk you’ve done—at least one element making it feel so good was that timing.
Also keep in mind the strength vs elastic isn’t binary—it’s a spectrum. You may be very clearly one or the other, but more likely you’re a bit of a mix.
You can find a couple videos at catalystathletics.com about elastic vs strength dip & drive styles and how to determine where on the spectrum you are, and the timing/rhythm of the dip & drive.
#jerk #splitjerk #powerjerk #pushjerk #jerkdip #jerkdrive #jerktechnique #splitjerktechnique #weightlifting #olympicweightlifting #catalystathletics
Notes:
Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee. However, really a 3-position clean can be from any three different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address. 3-position clean is a name for a complex that may also be written as clean + hang clean (hang height) + hang clean (hang height).
Purpose:
If performed bottom to top, the 3-position clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming:
When using the 3-position clean in a training program, it’s important to note the three starting positions. As a primary clean exercise, loading and volume can be prescribed essentially the same as snatch triples, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier clean training sessions.
See hundreds more exercises in my free library at catalystathletics.com.
#clean #hangclean #weightlifting #olympicweightlifting #cleantechnique #catalystathletics
Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee. However, really a 3-position clean can be from any three different positions desired by the coach or athlete. These positions should be chosen with reason—that is, the exercise should serve a purpose that the chosen positions address. 3-position clean is a name for a complex that may also be written as clean + hang clean (hang height) + hang clean (hang height).
Purpose:
If performed bottom to top, the 3-position clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
Programming:
When using the 3-position clean in a training program, it’s important to note the three starting positions. As a primary clean exercise, loading and volume can be prescribed essentially the same as snatch triples, although they’ll need to be slightly lighter for most lifters. It can also be used at lighter weights for technique work, or as an exercise for lighter training days between heavier clean training sessions.
See hundreds more exercises in my free library at catalystathletics.com.
#clean #hangclean #weightlifting #olympicweightlifting #cleantechnique #catalystathletics
You can get your grip butt-ass strong without adding exercises or time AND without reducing the weights you’re lifting.
It will not be pleasant at the start of each stage, but you know what’s even less pleasant? Missing lifts because you can’t hold onto the bar.
#grip #gripstrength #hookgrip #griptraining #weightlifting #olympicweightlifting #snatch #clean #snatchgrip #cleangrip #catalystathletics
It will not be pleasant at the start of each stage, but you know what’s even less pleasant? Missing lifts because you can’t hold onto the bar.
#grip #gripstrength #hookgrip #griptraining #weightlifting #olympicweightlifting #snatch #clean #snatchgrip #cleangrip #catalystathletics
The tendency will be to shift to the heels and bring the shoulders too far back to avoid the difficulty and discomfort of the correct pause position. Reduce the weight if you’re unable to do it correctly—incorrect balance and position at the top defeats the purpose.
Purpose:
The floating halting snatch deadlift on riser strengthens the ability of the lifter to stay over the bar longer in the pull, strengthens the ability to keep the bar close to the body when the shoulders are in front of it, and reinforces proper balance. The float increases the strengthening of the start and pull from the floor, and improves posture and balance—using a riser allows the float to be at the full starting position depth rather than slightly higher as it would be standing on the floor.
Programming:
Generally the floating halting snatch deadlift on riser should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 70%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. Loading will be significantly less than a lifter is capable of managing with a snatch deadlift. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout but before squats.
Variations:
The floating halting snatch deadlift on riser can be performed with the pause at different positions, and with slow eccentrics or concentrics.
See hundreds more videos like this in my free library at catalystathletics.com
#catalystathletics #weightlifting #olympicweightlifting #snatch
Purpose:
The floating halting snatch deadlift on riser strengthens the ability of the lifter to stay over the bar longer in the pull, strengthens the ability to keep the bar close to the body when the shoulders are in front of it, and reinforces proper balance. The float increases the strengthening of the start and pull from the floor, and improves posture and balance—using a riser allows the float to be at the full starting position depth rather than slightly higher as it would be standing on the floor.
Programming:
Generally the floating halting snatch deadlift on riser should be done for 2-6 reps per set with a 2-3 second pause and anywhere from 70%-100% of the lifter’s best snatch depending on the lifter and how it fits into the program. Loading will be significantly less than a lifter is capable of managing with a snatch deadlift. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout but before squats.
Variations:
The floating halting snatch deadlift on riser can be performed with the pause at different positions, and with slow eccentrics or concentrics.
See hundreds more videos like this in my free library at catalystathletics.com
#catalystathletics #weightlifting #olympicweightlifting #snatch
@zembovalenka with a nice 8kg snatch balance PR (123) as we prep for junior European championships.
Notice she does NOT drive up maximally like a jerk—the majority of motion should be the body moving down, not the bar moving up.
Also notice she continues fluidly, quickly and immediately into the bottom of the squat rather than locking out, pausing and slowly finishing the squat.
#snatchbalance #snatch #weightlifting #olympicweightlifting #catalystathletics #iwf #slowmotion #slomo
Notice she does NOT drive up maximally like a jerk—the majority of motion should be the body moving down, not the bar moving up.
Also notice she continues fluidly, quickly and immediately into the bottom of the squat rather than locking out, pausing and slowly finishing the squat.
#snatchbalance #snatch #weightlifting #olympicweightlifting #catalystathletics #iwf #slowmotion #slomo
AKA Split drop
This exercise can be very intimidating and may need to be introduced to a lifter with very light weights, although eventually heavy weights will be possible. If heavier weights are desired, the jump to split is more appropriate.
Purpose
The drop to split trains quick and accurate foot transition into the split position, and can help train the maintenance of the trunk position for lifters who tend to dive the chest forward into the split. It also strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk.
Programming
The drop to split can be done before jerks as a primer for footwork and balance with sets of 3-5 reps around 25-60% of the lifter’s best split jerk. It can be done with heavier weights if the athlete is able to execute it properly, but like the drop snatch relative to the snatch balance, if heavier loading is the goal, the jump to split is a better exercise choice.
#jerk #splitjerk #splitposition #cleanandjerk #jerktechnique #splitjerktechnique #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics
This exercise can be very intimidating and may need to be introduced to a lifter with very light weights, although eventually heavy weights will be possible. If heavier weights are desired, the jump to split is more appropriate.
Purpose
The drop to split trains quick and accurate foot transition into the split position, and can help train the maintenance of the trunk position for lifters who tend to dive the chest forward into the split. It also strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk.
Programming
The drop to split can be done before jerks as a primer for footwork and balance with sets of 3-5 reps around 25-60% of the lifter’s best split jerk. It can be done with heavier weights if the athlete is able to execute it properly, but like the drop snatch relative to the snatch balance, if heavier loading is the goal, the jump to split is a better exercise choice.
#jerk #splitjerk #splitposition #cleanandjerk #jerktechnique #splitjerktechnique #weightlifting #olympicweightlifting #weightliftingtechnique #olympicweightliftingtechnique #catalystathletics