I do not do oly lifting for oly competiton as I compete in strongman comps but I do perform them on a daily basis so i need to correct my problem asap I would imagine. When I get heavy around 200lbs in the power clean and 160lbs in the snatch I start to jump and land with my feet wide rather than slightly squat down under the bar… what is the most effective way to correct this problem.
Focus on not doing it until you stop doing it.
lol that easy huh… ok I will do that
Lol it’s the best advice I can give you. If your feet aren’t moving the way you want them to, then you have to actively focus on making them move the way you want. Eventually it will become automatic and then you can stop thinking about it and just do it. That’s the goal. To be able to lift without thought.
Perhaps its a flexibility/mobility issue around the hip or ankle. Do you wear an oly shoe? How’s your stance in your overhead squat?
Do front squats. I can’t dip very low in my continental axle stuff because I don’t front squat that much. Trying to fix it.
if theres flexibility issues then do heaps of overhead squats.
Another thing that helped me with getting speed under the bar, start with the bar only but stand on tippie toes with shoulders shrugged(hold for a second or 2) which should be the position your in at the top of the oly lifts, then dip down as fast as u can under it, so no momentum used at all. Can us this for cleans and snatches, the idea isnt about adding weight just getting use to getting under the bar fast.
I lift in new balance minimus. So no drop at all… I am relatively flexible and feel I am fine in a over head squat although I did literally 15 mins ago put in for my first pair of weightlifting shoes… for some reason I just have a hard time squatting down under the bar even to a quarter squat stance I just seem to jump out with my feet rather squating down. I am not trying for full ATG cleans honestly just power cleans and snatch from floor and hang position as well…
The shoes will help. Try some hip mobility
and the burgener warm up,
I’d try focusing on speed and working through the various ranges, starting from the hip, hang, full…landing in the power and full positions. Keep the weight low and focus on explosive reps, opening the hips, shooting that chest to the ceiling etc…
This is being over complicated, imo. Most likely you just need to groove the motor pattern. Anyone can quarter squat to catch a power clean. If he’s throwing his feet out too wide it’s probably because it allows him to be more stable when receiving the weight, while also helping to get his body under the bar. This isn’t really a big deal on the power versions, imo, especially if power development is your only concern. I do it myself when doing them. But if you don’t want to do it anymore I would wager that there’s no physiological issue inhibiting you from simply squatting under a bit deeper with a narrower stance. You just have to make yourself do that until it becomes second nature.
Without having seen it I’d say you’re, at least subconsciously, afraid of dropping under the bar.
IF this is the issue, then: Confidence. Don’t even think about how heavy the bar is. Say to yourself over and over “this is light, no problem”.
Jt91 I have to with a honest assessment today I believe you are right… as much as I sound like a bitch I realized you are completely right its like I know I need to re bend under but I stop my self every single time for some reason… I am going to starting tommorow go about 70% of my 1rm power clean and scnatch and just focus on catching the weight. I don’t know why I never thought about it guess just didn’t wanna be serious with my self but… I am not necessarily afraid but, but definetly hesitant to rebend.
I got the same problem, and in my case i’m 100% sure it’s just fear…