WEIGHTLIFTING TECHNIQUE
TRIAD
EXERCISE CLASSIFICATION
& SELECTION
BY MAX AITA
TABLE OF
CONTENTS
PHASES OF WEIGHTLIFTING TECHNIQUE
06
THE TECHNIQUE TRIAD
18
EXERCISE CLASSIFICATIONS
27
- RELATIVE HEIGHT OF BARBELL EXERCISES
28
- TRAJECTORY OF BARBELL EXERCISES
47
- TIME TO FIXATION EXERCISES
62
SECONDARY EXERCISES
72
PRACTICAL PROMGRAMMING EXAMPLES
73
TROUBLESHOOTING COMMON ERRORS
78
CONTENTS
3
ABOUT THE AUTHOR
Max Aita is the Head Weightlifting Coach of Team Juggernaut.
He has spent 20 years in the Weightlifting and Powerlifting
worlds as both an athlete and coach. Max has trained under
a wide variety of notable coaches including Steve Gough, Ivan
Abadjiev, and Boris Sheiko, who have helped him develop his
knowledge and training methodology.
Max has guided multiple athletes to National Championships,
American Records and International Teams in Weightlifting,
along with All-Time World Record holders in Powerlifting, as
well as CrossFit Regional and Games competitors.
Max grew up in the forests of Montana and now resides in
Oakland, CA with his wife Jo Ann and their son Asher. He has
an extensive knowledge of classic cinema, is a renown parody
actor and is the co-host of The JuggLife Podcast.
4
ABOUT THE AUTHOR
THE WEIGHTLIFTING
TECHNIQUE TRIAD
One of the biggest challenges a new coach can face when
creating a training program is selecting the right exercises
for their athletes. Choosing the right exercise to address a
weakness and to maintain a strength, in order to develop the
classic lifts can make all the difference in the growth of an
athlete.
A major roadblock we see newcomers face is the sheer number
of exercises to choose from. Additionally, the myriad of gurus
and armchair experts with all sorts of strange exercises and
terminology can make the whole process very overwhelming. It’s
not uncommon to see young coaches choosing exercises for their
athletes based on nothing more than seeing it on social media
being done by some of their favorite lifters.
With this book, my hope is to show you the simplicity, along
with the basic mechanics of the snatch and clean and jerk,
using standard terminology that exists amongst the community
of experienced and renowned coaches. We will then analyze
the differences that we see between lifters of varying
anatomy. Finally, we will break down the lifts into the simplest
components so that we can easily classify our exercises within
a system that makes it easy to select the best exercises for our
needs.
Let’s start at the ground level by first defining the movements
themselves. All three lifts, the snatch, the clean, and the jerk are
coordinated efforts by the athlete to move the barbell. Each lift is
comprised of several phases that represent the movement of the
barbell and athlete. These phases are universal, meaning they
exist within the lift no matter the style of lifting technique the
athlete uses.
INTRO
5
PHASES OF
WEIGHTLIFTING
TECHNIQUE
WHAT ARE THE PHASES OF THE WEIGHTLIFTING
MOVEMENTS?
SNATCH & CLEAN
1ST PHASE
INSTANT OF SEPARATION (IOS)
• The first phase of the lift begins after the athlete has
assumed their start position and made the conscious voluntary
effort to break the barbell from the floor.
• The athlete uses the combined effort of the legs, hips and
back to initiate the movement of the barbell.
• Applying force to the floor through the feet will cause
the weight of the barbell to become distributed across the
musculature of the legs and back.
• This phase ends once the barbell and athlete have become a
combined system, and now share a common center of gravity
and mass.
*Key point: The completion of this phase is when the athlete and
barbell become a combined system. This is known as BAS.
2ND PHASE
PULL UP TO 1ST MAXIMUM KNEE EXTENSION
• Continued extension of the knee joint, accompanied by the
upward movement of the hips, occurs while the torso generally
remains constant.
• This phase ends at the Maximum Extension of the Knee
Joint. (This does not refer to the end range of motion of the
joint, just the most extended position the joint will be in before
bending again)
3RD PHASE
ADJUSTMENT TO MAX KNEE FLEXION
• The lifter initiates the transition into the explosion phase by
extension of the hips.
• This extension of the hips causes the knees to re-bend and
shift under the barbell.
• Because of this re-bending of the knee, the athlete is less
able to apply force and can result in some deceleration of the
barbell.
• The torso shifts into a more vertical position.
• This phase ends when the knee reaches the maximum
degree of knee flexion.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
7
4TH PHASE
EXPLOSION / 2ND MAXIMUM KNEE EXTENSION
• A violent action of the knee, hip and ankle extension is
initiated.
• The second maximum knee extension occurs.
• The bar will make contact with the hips in the snatch, and
upper thigh for the clean, depending on the anatomy of the lifter.
• This combination of action in the extension and contact with
the body is responsible for the continued upward movement of
the barbell.
• This phase ends once the BAS are separated (meaning the
barbell is no longer being supported by the athlete).
5TH PHASE
FINAL EXTENSION
• The athlete continues any further extension of the body.
• The phase ends when the lifter reaches maximum extension
of the body.
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WEIGHTLIFTING TECHNIQUE TRIAD
6TH PHASE
SQUAT UNDER AND FIXATION
• The athlete initiates the downward
motion of the body with the use of the
upper and lower extremities as he/she
squats into the receiving position.
• The movement of the athlete into the
final squat position is followed by an
amortization of the barbell’s downward
momentum as the athlete fixes the
barbell into position.
• The phase ends with the re-combining
of the BAS.
7TH PHASE
RECOVERY
• The lifter extends the legs and hips
to recover from the deep squat all the
way up to the fully erect position of the
snatch or clean.
• The phase ends with the athlete
holding the bar overhead for the snatch
or the bar on the shoulders for the
clean, in a full upright standing position.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
9
JERK
1ST PHASE
DIP
• During this phase, the lifter
initiates downward movement of the
BAS by bending the knees, ankles,
and hips.
• This phase ends at the point of
Maximum Knee Flexion in the dip.
2ND PHASE
AMORTIZATION / BRAKING PHASE
• The pressure of the barbell’s
weight is distributed to the muscles
of the thighs, lower legs and hips as
the athlete amortizes the downward
momentum.
• If the amortization or braking
phase of the barbell is abrupt
enough, there will be a significant
deformation of the barbell itself.
This deformation and subsequent release of energy will
augment the acceleration of the barbell in the drive phase.
• Phase ends when the BAS have stopped downward movement.
3RD PHASE
DRIVE
• The athlete initiates the upward
movement with the muscles of
the thighs, hips, and ankles while
forcefully extending the body
upward, accelerating the barbell
enough that it leaves the shoulders.
• This phase ends the moment
the BAS separate (this happens
when the bar leaves the athlete’s
shoulders).
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WEIGHTLIFTING TECHNIQUE TRIAD
4TH PHASE
SPLIT / SQUAT UNDER
• After separation of the combined
BAS, the athlete begins to split the
legs apart (one foot forward and the
other backward).
• The athlete may also squat under
the barbell.
• This phase ends the moment the
BAS reestablishes itself (when the
athlete catches the bar in the hands).
5TH PHASE
FIXATION / AMORTIZATION
• The athlete places the feet on the
platform and secures the lockout
of the barbell with the arms.
The resistance of the downward
momentum of the barbell is created
through the base of support that is
formed by the legs.
6TH PHASE
RECOVERY
• The athlete exerts force into the
floor through the thighs and hips in
order to stand up and bring the feet
together under the barbell.
• This phase ends when the lifter
brings their feet and body to an erect
position, joints locked out, and the
bar overhead.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
11
It is important to use a universal language to describe the
different phases of the lifts, and we do that by describing
the lifts themselves. This way we are speaking about the
movements that occur in the lifts, so we can reference those
specific events when making assessments.
Let’s use the 2nd Phase of the snatch or clean as an example.
We know when it starts (when the barbell and athlete have
become a unified system) and we know when it ends (when the
knee reaches maximum extension). These are concrete and
measurable events that occur across all athletes of different
anatomical structure and skill level. All coaches can assess
these phases without having to cross reference the different
terminology used within the community.
We’ve established what the different phases are, and critical
events of each phase of the lifts, and we know what defines
them. These phases can look very different in execution
from lifter to lifter, depending on their individual anatomical
structure, style, and technique.
Anatomy is important because people of different proportions
will have varying degrees of movement at each joint and
position.
We can use the key events within the lifts to compare athletes’
technical style to each other. For example, let’s look at how
three different lifters with very different body proportions
execute the snatch.
The main difference between these lifters is the relative length
of their torso to femur.
• Cortney has shorter limbs and a longer torso.
• Kristin has a shorter torso and longer limbs.
• Colin has relatively balanced body proportions.
We will now look at the critical points throughout the phases
and highlight the differences within each lifter:
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WEIGHTLIFTING TECHNIQUE TRIAD
THE START POSITION AND THE
INSTANT OF SEPARATION
• All three are set up with the barbell in
line over the ball of the foot, shins inclined
and touching the barbell.
• Kristin’s shins are much more vertical at
the start
• Both Colin and Cortney’s knees are
significantly in advance of the barbell.
• All three of their shoulders are directly
above the barbell.
A key difference between their positions
is that Cortney’s hips are relatively lower
than Colin’s and Kristin’s. Their hips are
relatively higher than Cortney’s. This is a
byproduct of the different limb and torso
length. Lifters with a longer torso and
shorter legs will have their hips sitting
lower at the start, and lifters with a shorter
torso and longer legs will have their hips
sitting higher.
The main effect of a lower hip in the start
position is the distribution of work being
done. More work is done by the muscles
of the legs, primarily the quadriceps, than
the hips. The higher the hips, the more the
shift falls towards the low back and hip
musculature. All muscle groups are used
regardless of how one’s set up is, but will
have an impact on the degree to which they
are emphasized.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
13
INITIAL MAXIMUM EXTENSION
OF THE KNEES
We can see the effects of the anatomy
of a lifter play a much larger role in the
difference of position at the first maximum
extension of the knee.
• Both Colin and Kristin with shorter
torsos and longer legs have achieved a
much larger amplitude of extension in the
legs than Cortney, who has a longer torso
and shorter legs.
• The main reason for this to a large extent
is the strength of the low back and the
ability of the athlete to hold their torso in
line over the barbell.
• An athlete with a shorter torso will
generally have a much stronger lower
back and thus able to continue to maintain
posture as they move the barbell up past
the knees. Conversely, lifters who have
a longer torso will rely on the muscles of
the legs throughout the transition past the
knee to initiate maximum knee extension.
• The torso angle of each athlete is
affected by the degree of knee extension.
• Cortney is the most vertical, Kristin
second, and Colin third. With that said,
Cortney will be earliest to initiate the hip
muscles during the pull, then Kristin,
followed by Colin.
• Also to note is the degree to which the
knees move outward during the pull. This
is more significant with Cortney than the
other two. She does this as a means to
continue the movement of the barbell past
the knee without relying on the muscles of
the low back as much.
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WEIGHTLIFTING TECHNIQUE TRIAD
MAXIMUM FLEXION
OF THE KNEES
• At the end of the adjustment phase
(after the knee has re-bent and is now at
maximum flexion), we can clearly see the
degree to which each athlete has gone
from the maximum knee extension to the
maximum knee flexion.
• The torso of all three lifters has all
become more vertical as a byproduct of
that transition.
• They’ve made an adjustment of the
torso angle to an upright position through
the hip extension that has taken place.
• Cortney has the most significant flexion
of the knee, Kristin the second and Colin
the least.
• Cortney does not achieve as great a
knee angle at the maximum extension of
the knee initially. Her body proportions and
distribution of strength preclude her from
achieving as significant of an extension at
the knee as the other two because her low
back and hips are not strong enough to
keep her torso inclined. She relies more on
the strength of her legs to develop the power from the explosion
phase, where Kristin and Colin both achieve a more significant
angle in the knee extension and remain with the shoulder over
the barbell longer. They can utilize the musculature of the hips
and back more significantly.
Cortney is not achieving as significant of an initial Maximum
Knee Extension as Kristin and Colin, but she has achieved a very
significant result in the snatch (87kg American Record at 53kg).
The main reason for this is that of the three lifters, Cortney
possesses the most significant leg strength in proportion to the
rest of her body. We can conclude that while her technique does
not favor the muscles of the torso (like the other two), it does
maximize the use of the legs.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
15
THE RECEIVING POSITION
IN THE OHS
The final point of importance is the
receiving position in the OHS. We can
clearly see the athlete’s hip structure
plays a very significant role in their bottom
positions.
• Cortney, Kristin, and Colin all look very
different in the bottom position.
• Colin, because of the structure of his hip
and the flexibility of his ankle can keep his
torso upright while his hips sit between
his feet. Colin’s feet are placed almost
completely straight forward.
• Kristin’s torso angle is significantly
more inclined than Colin’s. Her hips
are sitting behind the feet, and the
torso is cantilevered over the feet to
counterbalance the position of her hips.
Her feet are pointed outward, and the feet
are wider than her hips.
• Cortney’s hips are highest in relation
to the other athletes. Her bottom position
puts the barbell at the highest point
relative to her height than the other two.
Her feet are pointed outward, and her feet
are directly under her hips.
Though all lifting technique occurs within
the same mechanics, they can appear to
look different depending on the athlete’s
anatomy.
There is a trend for the internet gurus to
claim that different countries’ athletes
have manifested a more advantageous
technique that we should all be adopting
because of their success. We now can see
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WEIGHTLIFTING TECHNIQUE TRIAD
that this is not the case, as all technique takes place within
the same framework. We know that the mechanics of the lifts
are the same for all lifters. The execution of those mechanics
is what make up the style of technique, not the geographical
region.
BREAKING IT DOWN
We know the phases of the technique, and we know the variation
that can exist within each lifter. Now let’s look at how we
simplify the technique into its most basic elements and from
those elements we will classify our exercises.
CHAPTER 1: PHASES OF WEIGHTLIFTING TECHNIQUE
17
THE TECHNIQUE
TRIAD
When we break down the lifts into the most simple elements,
we come up with three distinct aspects of all lifts that we are
concerned with; they are referred to as the Technique Triad.
Those components are as follows:
1. Trajectory of the Barbell / Athlete
2. Relative Height of the Barbell
3. Time to Fixation
TRAJECTORY OF THE BARBELL / ATHLETE is defined as the
movement pattern of both the barbell and athlete that will result
in a suitable position for the athlete to receive the barbell without
violation of the technical rules (i.e. without elbow re-bending
/pressing out, elbow contact with the thigh during the lift,
remaining within the competition platform during the lift, etc).
This is the ability of the athlete to control both their own
movement and the path of the barbell. Their skill is in the
execution of the movement phases from start to finish of the
lift with little to no errors.
The actual trajectory or “bar path” can vary slightly depending
on the style of the athlete’s technique. But it must conform to
several basic rules:
• The bar must remain over the athlete’s area of support for
the duration of the lift.
• The closer the barbell is to the athlete’s center of mass, the
more likely the success of the lift.
• The barbell must end in a position that is suitable to recover
from.
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WEIGHTLIFTING TECHNIQUE TRIAD
Cortney is an excellent example
of these traits, and as such, she
displays an optimal trajectory of
the barbell.
RELATIVE HEIGHT OF THE
BARBELL (sometimes referred
to as the maximum height of the
barbell) is defined as the height
the barbell reaches at apex of
its vertical movement during a
lift. This is measured against
the lifter’s actual height. We
measure the relative height (as a
percentage of the athlete’s total
height) because this allows us
to compare lifters of different
qualification or similar anatomical
structure to each other. This
is very important for us to have
a good understanding of how
relative height factors into the
athlete’s technique. As a lifter
becomes more advanced, they will
move the bar to a lesser relative
height as a byproduct of becoming
more efficient. As this relative
height becomes consistent within
an athlete’s career, the role of
strength becomes a variable for
the lifter to move more weight to
the same height.
CHAPTER 2: THE TECHNIQUE TRIAD
19
BARBELL IS <70%
OF LIFTERS HEIGHT
BARBELL IS >70%
OF LIFTERS HEIGHT
AT APEX OF PULL.
TIME TO FIXATION is defined as the time it takes the athlete
to move into the lowest point of fixation from the instant the
athlete stops applying vertical force to the barbell.
Lowest Point of Fixation is the lowest relative point the barbell
is capable of being received by an athlete. It should be noted this
is not a technical component, but it is necessary for us to define
and will be used later to help us. These positions are:
SNATCH
Bottom of the overhead squat
CLEAN
Bottom of the front squat
JERK
Bottom of the split
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WEIGHTLIFTING TECHNIQUE TRIAD
Something to consider about the Lowest Point of Fixation:
ANATOMICAL STRUCTURE.
• Lifters with relatively shorter
limbs and longer torso will
automatically have a higher
Lowest point of Fixation because
of the higher position of their
shoulders. A shorter relative torso
with longer limbs will have a lower
Lowest point of Fixation because of
the lower position of the shoulder
and requires the lifter to pull the
bar to a lesser height. Anatomical
structure of the hips can also play
a role in the depth to which the
lifter can squat down under the
bar, causing the lifter to pull the barbell to various heights.
• The structure of the hips can play a significant role on the
depth to which an athlete can squat under the barbell. This
is an unchangeable variable, meaning no amount of mobility
work or stretching will have an impact on the depth of their
squat.
When referring to Time to Fixation, we are talking about the
speed under the barbell. There are certain physical factors
that play into how fast an athlete can move under the bar but
combined with the various technical factors that can be present
in a given lift, can limit the Time to Fixation.
For example, if the lifter is less skillful in squatting
or splitting under the barbell (meaning slower or not
deliberate in movement), then they will be forced into point
of accommodating. They must move the barbell to a higher
position in order to compensate for an increased Time to
Fixation. If the lifter is extremely fast and very well organized
in moving from one phase to the next without wasted time, they
will minimize the Time to Fixation.
CHAPTER 2: THE TECHNIQUE TRIAD
21
As a side note to the readers, there is an absence of the
recovery phase in the Technique Triad. This is done intentionally
as it is assumed that the lifter possesses enough general
strength to recover after receiving the barbell in any of the final
points of fixation, i.e.,
From the Clean after fixation to the shoulder.
From the Snatch after fixation overhead.
From the split/squat after the Jerk.
If the lifter is unable to recover from these positions, it simply
means they are incapable of completing the lift. If we were to
include this factor into the model we would also have to include
other factors such as: can the lifter hold on to the bar, does the
lifter possess enough fitness to complete a clean and jerk, or
do they run out of energy. These are simply byproducts of the
general physical qualities, and so they do not fall into our model
of looking at the essential aspects of technique.
Now that we know what the critical components of the
weightlifting movements are, and have an understanding
that the style of technique can be different from individual
to individual, we want to figure out how efficient a lifter is
with their technique. Why do we need to do this? If a lifter is
extremely inefficient, our training plans must reflect that and
focus on improving components that contribute to the lifter’s
efficiency. If a lifter is extremely efficient, our training plans
should reflect that as well. Should a lifter who is at the limit
of technical ability spend most of their time trying to refine
the technique further? Or should they be devoting energy to
improving their overall strength?
Many times it seems that coaches are making recommendations
for exercises without fully understanding the lifts, basing their
assessment of factors that seemingly have no grounds, or using
subject quantitative metrics to assess a lifter’s performance.
For example, saying a lifter moves the bar very well and
concludes that the lifter is technically proficient. While that
may be true, it tells us nothing of the lifter’s deficiencies or
strengths. If we don’t know what that lifter needs to work on, it
will not give us a good guide for selecting the right exercises.
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WEIGHTLIFTING TECHNIQUE TRIAD
Let’s make an equation that allows us to compare our
components to determine how good someone’s technique is. We
want this formula to be universal enough so that we can both
use it for an individual lifter, along with a team of lifters with
different styles of technique.
This equation will allow us to assign a numeric value to
something we call Technical Mastery.
TECHNICAL MASTERY can be defined as the ability to
reproduce successful lifts at maximum intensity, with the
highest level of Technically Efficiency.
TECHNICAL EFFICIENCY is defined as the ratio of the
necessary work performed by a lifter during a lift, compared to
the total work being done.
To do this we are going to break down the lift based on the
Technique Triad. The main things that we want to look at are:
1. LOWEST POSSIBLE POINT OF FIXATION
When measuring this value for an
individual, we will compare the
distance the bar is from the ground
to the lowest position in the squat/
jerk; and then measure that distance
against the lifter when they are
standing completely upright. If we
measure the height of the lifter as
well, we can divide the distance to
the top of lowest point of fixation by
the height of the athlete.
In our example, the lowest point of fixation in the snatch is
93cm. Her height is 156cm.
• 93cm / 156cm = .596 or 59.6% of her height.
This relative value can now be used to compare her lowest point
of fixation to other lifters if need be.
CHAPTER 2: THE TECHNIQUE TRIAD
23
2. RELATIVE HEIGHT OF THE BARBELL
When measuring the relative height
of the barbell, we will need to use
video or still images to accurately
measure the actual height the barbell
is being pulled to. There are many
readily available applications that
work for this purpose. (Note that it is
more accurate to use a video of the
lifter from the side view.)
Back to our example lifter, we look at
the apex of the pull and measure the
distance it is from the floor 108cm is the height of the barbell.
We then can divide that by the lifter’s height so that we can get
the relative value.
• 108cm / 156cm =.692 or 69.2% of the lifters height.
We now have two values:
1. Lowest point of fixation (L) = 93cm or 59.2% of the lifter
total height
2. Relative height of the barbell (H) = 108cm or 69.2% of the
lifters total height
3. TRAJECTORY OF THE BARBELL
Because barbell trajectory is heavily
influenced by the style of technique,
simply looking at a bar path analysis
would not work. Two very efficient
lifters may have a lot of variance
in bar path because of anatomical
factors. We must choose a variable
that is both quantifiable and related
to the accuracy of the trajectory. This
is accomplished via a scoring system
for any error in movement beyond the
base of support.
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WEIGHTLIFTING TECHNIQUE TRIAD
i.e., if the lifter takes a step forward or backward in order to
maintain the center of balance.
For every step the athlete takes we add +1 to our value (T)
In our example, the lifter takes 0 steps in order to fix the barbell
overhead. So (T)=0
Our formula for determining Technical Efficiency will look like
this:
H/L + T = Coefficient of technical mastery
We will plug our example lifter in the equation:.
Our lifter is 156cm tall; she has pulled the barbell to (H) 108cm
(69.2% of her height), her lowest possible point of fixation is (L)
93cm. (59.2% of her height) (T) = 0 because she needed to take
no steps
108cm/93cm + 0 = 1.161
The closer the value is to 1.00 the more efficient the lifter’s
technique.
This equation will lead us to several concluded thoughts:
Technical mastery will improve as the lifter reduces the
height they need to pull the bar to in order to receive it. This
is accomplished in the first portion of a lifter’s career by
practicing to catch the barbell lower until they are close the
lowest point of fixation.
Once a lifter is already receiving the bar at the lowest possible
point, the next level of improvement will come in two stages:
3. Improving the Time to fixation by moving under the bar
faster, followed by
4. Improving the Time to fixation via improved coordination
in the transition from the pulling phases to the squat under
phase.
CHAPTER 2: THE TECHNIQUE TRIAD
25
When technique has become very efficient (and stable) the goal
of the lifter should be to increase strength/power. Improvement
here will allow the lifter to lift heavier weights to the same
relative height and utilize their technique to maximize the Time
to fixation.
The fastest way to improve technical mastery is to improve
Barbell trajectory, eliminating the need to take steps forward or
backward in order to make lifts. This will dramatically improve
the result of the equation.
With this tool, we can now assess quantitatively whether or not
our training is creating a more efficient technique. We can look
at an athlete’s technique and determine what the best course of
action in training is to improve their results.
We now pose more significant questions to create more
definitely answers to our questions:
• Do we need to devote more training to the development
of strength (improvement in relative bar height) or do we
need to improve the efficiency (improved time to fixation,
improved barbell trajectory)?
• Is our lifter’s bar trajectory poor but our training is not
fixing this issue?
• Are the proper exercises being selected to address this
problem?
Now that we have a diagnostic tool and know what aspects of
the technique need to improve, we then need to turn to our
arsenal of drills to accomplish the goal. The exercises we
select and the methods of training we apply will determine the
outcome of our plan. We should be able to group the exercises
into which component they will have the biggest effect on in
training so that we can direct our athletes to a mutual goal.
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WEIGHTLIFTING TECHNIQUE TRIAD
EXERCISE
CLASSIFICATIONS
We understand our components, and we understand the goal
of practicing and developing excellent technique, so we need to
now look at our exercises in detail and see how they affect the
three technical components. We should organize them by their
most predominant effects. Some exercise will have an impact
on one component, (single factor exercises) some exercises will
have impacts on multiple components (dual factory exercises),
and they will appear in multiple categories (sometimes with
a slightly different description of what is trained. This is done
so that the reader can see that if the exercise is applied in a
different way or to different athletes, it may have a slightly
different effect. The exercises that affect all three factors to a
large degree are the classic lifts, and for this reason they are
left off the list as every training program needs to include the
classic lifts and it is assumed that if your technique is incorrect
simply performing the classic lifts incorrectly will not do much
to cHange this scenario.
This is a valuable tool for us as coaches because we can now
have a consistent and accurate way to select exercises that are
aligned with our goals. Matching exercises that correct issues
or eliminating exercises that are wasting valuable space in our
training program will save time and improve our effectiveness
as coaches.
Our classification is divided into primary exercises and
secondary exercises the primary exercises are those that have
a direct effect on the corresponding component listed. Their
execution is similar to the classic lifts, or it replicates certain
phases of the lifts. This includes variations of the classic lifts,
CHAPTER 3: EXERCISE CLASSIFICATIONS
27
pulling exercises, squatting exercises, and certain overhead
exercises.
The secondary exercises have an indirect but supportive role
and do not replicate the phases of the classic lifts. They include
isolation exercises, and simple exercises that require less
coordination. Their role is important for the improvement of
general qualities and can reinforce the positions and postures
of the technique.
PRIMARY EXERCISES
RELATIVE HEIGHT OF BARBELL EXERCISES
RELATIVE
HEIGHT OF
BARBELL
TRAJECTORY
OF BARBELL
/ ATHLETE
TIME TO
FIXATION
28
WEIGHTLIFTING TECHNIQUE TRIAD
MUSCLE SNATCH / MUSCLE CLEAN
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
SMALL
MODERATE
TO LARGE
A Muscle Snatch or Muscle Clean is a variation of the lift that
forces the lifter to recruit all of the muscles involved in the
different phase of the pull. With the lack of a squat under phase,
the lift accentuates the technique of pulling the bar as high
as possible. This action contributes to improved coordination
between the upper body and lower body and in developing
strength in the final extension phase. The lack an explosion
phase and the restrictive nature of the Muscle Snatch/Clean
limits the amount of weight that can be used, so its effect on the
relative height of the barbell is moderate and comes primarily
from improved coordination of the movement.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
coordinating the final
extension and use of their
arms in the final extension
phases
• If the athlete uses their
upper body too much in the
final phase of the lift
• If the athlete lacks general
strength in the upper
body especially in the final
extension
• If the athlete lacks the
coordination to move under
the bar after the final
extension phase is complete
CHAPTER 3: EXERCISE CLASSIFICATIONS
29
POWER SNATCHES / POWER CLEANS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
IMPACT
SMALL OR
NO IMPACT
SMALL TO
MODERATE
The Power Snatch and Power Clean do an excellent job of
affecting the relative height of the barbell. This is because the
standards of execution require that an athlete fixes the barbell
in a position where their hips are at a significantly higher
receiving position than the classic lifts, thus forcing the athlete
to pull the bar to a higher relative height in order to catch it.
The effect of the Power Snatch or Power Clean on the trajectory
of the barbell/athlete is small to moderate because of this
“longer” pull; the athlete is going to have a slightly distorted
trajectory relative to the classic variation. The effect on the
time to fixation is small or non-existent because the athlete can
readjust the lowest point of fixation very easily (by catching the
bar lower and lower) and therefore distorts the time it takes to
fix the barbell.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• When the athlete cannot
pull the bar to the proper
height, but possesses good
general strength.
• When the athlete already
pulls the barbell too high
• When the athlete “cuts” the
pull short in the classic lifts
30
• When the athlete has poor
time to fixation
WEIGHTLIFTING TECHNIQUE TRIAD
POWER SNATCH / POWER CLEAN
+ SNATCH CLEAN
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
SMALL TO
MODERATE
MODERATE
TO LARGE
Combining a Power Snatch/Clean with the classic Snatch/Clean
as a complex allows the athlete to execute a Snatch/Clean
with an emphasis on the explosion and final extension phase
of the pull while keeping the speed and coordination as closely
related to the classic lifts as possible. This allows the athlete to
rehearse and emphasize the coordination of the pull in practice
first then apply that technique to the classic lift itself. Because
of the limitations of the Power variations (the athlete must
receive the bar with the hips above the knees), the emphasis is
placed on the explosion and final extension phases of the lifts,
and because of this aspect this complex is well suited to lifters
who need to improve the final extension of the lifts.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete needs to
develop a more vertical
trajectory because they lack a
coordination in the explosion
and final extension phases of
the lifts
• If the athlete is inefficient
in the classic Snatch/Clean
because the relative height
they pull too is far more than
the lowest point of fixation
• If the athlete lacks power
in the pulling phases of the
Snatch/Clean
• If the athlete is unable
to coordinate the final
extension phases of the pull
with the squat under phase
(there is too much hesitation
after completing the pull
before initiating the squat
under)
CHAPTER 3: EXERCISE CLASSIFICATIONS
31
SNATCH / CLEAN FROM A DEFICIT
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
SMALL
MODERATE
Standing on top of a Deficit allows the lifter to utilize the
strength of the lets better from the floor. This can be beneficial
for teaching the lifter to generate more force throughout he pull
and in turn have a significant impact on the relative height of
the pull. The lift is also distorted as it is now a slightly longer
pull which forces the lifter to adjust the timing of the adjustment
and explosion phases and this can contribute to the trajectory of
the barbell as well. A deficit of 2-3inches is adequate. Too large
of a deficit can be counter-productive because of the dramatic
change in start position.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
using the legs properly form
the floor
• If the athlete uses their
legs very well from the floor
• If the athlete has a difficult
time with the coordination and
timing of the adjustment and
explosion phases
32
• If the athlete pulls the bar
back into their shins initially
this variation can potentially
worsen that situation
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN HIGH PULL
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
IMPACT
NONE TO
SMALL
SMALL TO
MODERATE
The Snatch/Clean high pull (“high” pull designates that the
elbows are intentionally bent after the explosion phase and
raised above the barbell, in a deliberate effort to increase the
absolute height of the barbell) has a significant effect on a
lifters ability to generate force and express that force with a
similar technique to the classic lifts. High pulls are beneficial
for developing the height of the barbell because they can be
executed more times in a training session with less fatigue
than the classic lifts. They can also allow an athlete to focus on
the technique of the pull without the need to focus on the squat
under. The effect on the time to fixation is only minor because
there is no squat under phase in the exercise. The effect on the
trajectory is small to moderate because the lifter can execute
the technique exactly as they intend without the difficulty of
coordinating the squat under phase also.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• When the athlete cannot
pull the bar to the proper
height and lacks general
strength.
• When the athlete already
pulls the barbell too high
• When the athlete “cuts” the
pull short in the classic lifts
• If the athlete has difficulty
with the coordination of the
different phases of the pull
• When the athlete has poor
time to fixation
• If the athlete relies too
much on the upper body to
generate power in the pull
CHAPTER 3: EXERCISE CLASSIFICATIONS
33
HIGH PULL + SNATCH / CLEAN
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE TO
SMALL
MODERATE
TO LARGE
MODERATE
TO LARGE
Combining a high pull with the Snatch/Clean as a complex
allows the athlete to replicate a properly coordinated bar
trajectory (up to the squat under phase) immediately before the
classic lift being performed. This allows the athlete to rehearse
the coordination of the pull in practice first then apply that
technique to the classic lift itself. Adding more repetitions of
high pulls to the complex or using a larger/smaller weight for
the high pull than the Snatch/Clean can manipulate the complex
to get a similar result but skewed more toward the components
of relative height (larger weight) or more toward practice of the
technique (smaller weight).
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has very poor
coordination in the pulling
phases of the Snatch/Clean
• If the athlete has large
amounts of general strength
and lacks coordination or
skill in the classic lifts
• If the athlete needs to
develop more power in the
pulling phases (use of a larger
weight of more repetitions
in the pull than the Snatch/
Clean)
• If the athlete needs to
practice the coordination of
the pulling phases (use of
lighter weights in the pull than
the Snatch/Clean)
34
• If the athlete is unable
to coordinate the final
extension phases of the pull
with the squat under phase
(there is too much hesitation
after completing the pull
before initiating the squat
under)
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN PULL TO HIP (DEADLIFT)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
NONE TO
SMALL
NONE TO
SMALL
The Snatch/Clean pull to hip or Snatch/Clean deadlift is a
variation of the pull in which the athlete stops the movement
before the explosion phase of the pull, generally not extending
the upper body past that point either. This exercise is well suited
to using very heavy weights or much higher repetitions per set
than are generally used for pulls because it is not as complex
as the Snatch/Clean pull. Because of these factors, the exercise
is a good choice for significant improvements of the general
strength qualities. The effect on the relative high of the barbell
is going to be affected the most by the use of this exercise
because of the lack of a complete trajectory and a lack of a
squat under phase.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• When the athlete cannot
pull the bar to the proper
height and lacks general
strength.
• When the athlete has good
levels of general strength
but lacks speed
• If the athlete has difficulty
maintaining correct positions
as they transition past the
knee.
• If the athlete has difficulty
with the coordination of the
first phases of the pull up to
the explosion
• When the athlete has poor
time to fixation
• If the athlete relies too
much on the muscles of the
back and should be devoting
more work to the muscles of
the legs.
CHAPTER 3: EXERCISE CLASSIFICATIONS
35
SNATCH / CLEAN PULL WITH HIPS HIGH
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
IMPACT
NONE TO
SMALL
SMALL TO
MODERATE
The Snatch/Clean pull with the hips high (lifting the hips several
inches from the normal start position) has a significant effect
on what muscle groups are used. Lifting the hips higher in the
start position puts more of this stress on the lower back. This
is a very good variation to help lifters who need to develop
balance between the low back strength and the legs. It will
have a significant effect on the relative height of the barbell and
improve the trajectory as well.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• When the athlete lacks
lower back strength.
• When the athlete has
weaker legs
• When the athlete pulls the
shoulder behind the bar too
soon in the adjustment phase
• When the athlete has
inefficient technique and
pulls the bar too high already
• If the athlete relies too
much on the lower back to
generate power in the pull
already
36
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN PULL FROM HANG
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
IMPACT
NONE TO
SMALL
SMALL TO
MODERATE
The Snatch/Clean pull from the Hang done for multiple
repetitions per set with the athlete lowering the barbell under
control to the Hang position (usually below the knee or even
as low as and inch from the floor) has a significant effect on
the development of the muscle involved in pulling the barbell.
Because of the difficulty of the exercise, and increased time
under tension lighter loads can be used effectively, and this
creates a good situation for the development of muscular
strength in certain positions, especially in the positions used
during the adjustment phase (as the lifter passes the knees).
The effects of this exercise are going to benefit the relative
height of the bar as well as the trajectory of the barbell because
of the increased work on the low back, and the practice of
good coordination throughout the middle phases of the pull.
The effect on time to fixation is minor due to the lack of a squat
under phase.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete is both weak
and lacks coordination in the
middle phases of the pull
• If the athlete has a
disproportionate level
of back strength vs. leg
strength
• If the athlete has a
disproportionate level of
strength in the legs vs. the
back
• If the athlete’s issues
originate at the IOS (instant
of separation) or after the
explosion phase
• the athlete has trouble
using the legs properly
during the pull
CHAPTER 3: EXERCISE CLASSIFICATIONS
37
SNATCH / CLEAN PULL UP TO THE KNEE
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL TO
NONE
NONE
SMALL TO
MODERATE
The Snatch/Clean pulls up to the knee are done to replicate the
exact starting position, Instant of separation, and pull to the
knees. The elimination of the other phases allows the athlete
to focus solely on the technique of the first phases of the lift.
The reduced range of motion is also conducive to using much
heavier weights (at or more than 120%) without a significant
negative impact on the technique of the start position. Because
the accurate trajectory of the barbell relies so much on how the
movement starts from the floor this exercise has a significant
but very specific role in perfecting the trajectory as well as
developing the strength to maintain the positions of the first
phases of the pull. It is especially beneficial for lifters who lack
a balance between low back strength and leg strength (in either
case the lifter will struggle to pull from the ground correctly if
the discrepancy is too great one way or another).
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks
coordination of the first
phases of the pull
• If the athlete has issues
with the explosion phase but
can move the bar from the
beginning of the lift well
• athletes who have a
disproportionate amount of
leg or back strength
• If the athlete cannot
maintain the posture of their
body in the start position or
the pull to the knee
38
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN PULL FROM BLOCKS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
SMALL TO
MODERATE
The Snatch/Clean pulls from blocks concentrate the training
effect to the top portion of the pull. When done with lighter
intensities (<90%) the coordination of the second pull and
explosion phase can be trained more effectively for lifters who
struggle with the start position of the lift from the floor. When
performed with higher intensities (<110%+) strength qualities
can be trained more and allow the lifter to overload the muscle
that contributes to the explosion phase. The effect of these pulls
is strongly related to the relative height of the barbell because
they effect the explosion and final extension phases of the lift
most. Without a squat under phase or the initial phases of the
lifts being included the effect on the trajectory of the barbel
land the time to fixation is small to moderate.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
coordinating the final phases
of the lift. Used with smaller
intensities (<90%)
• If the athlete has difficulty
in the first phases of the lift.
• If the athlete lacks strength
in the final phases of the lifts
or lacks the ability to hold the
proper positions with heavy
lifts during these phases.
Used with intensities (>100%+)
• If the athlete lacks speed
in the final phases of the lift
very heavy weights will not
be appropriate.
CHAPTER 3: EXERCISE CLASSIFICATIONS
39
SNATCH / CLEAN GRIP RDL
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
NONE
The Snatch/Clean grip RDLs (Romanian deadlift) is performed
from the top of the hips lower the barbell to a point below the
knees or just above the floor and returning up to the hip with
no adjustment phase, or explosion phase. Most of the work
is done from the hip and low back muscles. Because of the
none existent adjustment phase or explosion phase, there is
little coordination trained and the exercise is well suited to
the use of higher repetitions per set and heavier weights. The
effect on time to fixation and barbell trajectory will be small or
nonexistent because the coordination of the movement is not
similar enough to the classic lifts and the lack of squat under
phase.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has a
disproportionate level of
strength in the legs vs. the
back
• If the athlete has a
disproportionate level
of back strength vs. leg
strength
• The athlete has a difficult
time maintaining the angle of
the torso in the adjustment
phase
• If the athlete’s issues
originate from poor
coordination around the
adjustment phase or
explosion phase
40
WEIGHTLIFTING TECHNIQUE TRIAD
PUSH PRESS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
MODERATE
TO LARGE
The push press can develop a significant level of power in the
drive phase of the jerk because without the added difficulty
of the split or squat under phase the athlete can devote more
energy to the task of driving the barbell higher while not
sacrificing the drive out of fear that the fixation won’t occur
without an immediate split under the bar. The effect on the
relative height of the barbell is the most significant because
their is no split under phase, and the effect on barbell trajectory
of the barbell/athlete can be moderate to large because the
athlete cannot move their feet, so they have to drive the bar with
a correct trajectory in order to make the lift.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
with the dip and drives phase
of the jerk.
• If the athlete relies too
much on their upper body to
fix the barbell overhead
• If the athlete has trouble
generating power in the drive
phase of the lift
• If the athlete has poor
coordination of the feet in the
split under phase.
CHAPTER 3: EXERCISE CLASSIFICATIONS
41
JERK BEHIND THE HEAD
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
MODERATE
TO LARGE
MODERATE
Moving the bar behind the head allows the athlete to execute
the jerk with more weight than from the front this allows for the
overloading of the dip, amortization and drive phases, which
in turn effects the relative height of the barbell. Starting with
the barbell behind the head allows for the athlete to drive the
barbell to lockout with a more advantageous bar path because
the barbell and the athletes head do not interfere with each
other. The effect on time to fixation is moderate as well because
the athlete is in a more advantageous position to split or squat
under.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
driving the barbell to adequate
height or with adequate power
to the correct height
• if the athlete is very weak
maintains the posture of the
front rack during the jerk,
it would be better to spend
the energy in training on the
classic lift.
• If the athlete has a difficult
time driving the bar in the
correct trajectory
• If the athlete has a slow
split under phase or squat
under phase as a result of not
generating enough power in
the drive phase
42
WEIGHTLIFTING TECHNIQUE TRIAD
JERK WITH A PAUSE IN THE DIP
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
SMALL
SMALL
Pausing in the bottom of the dip phase and delaying the drive
phase eliminates the use of the elastic qualities of the mussels
that drive the bar, this forces the lifter to drive the bar with
essentially only the concentric action. This can help to develop
both powers in the drive phase and effect the relative height of
the barbell and reinforce proper coordination of the drive phase
and split under phase in the jerk. Its effect on the trajectory can
be small as the lifter has a chance to coordinate their efforts
before driving and eliminate any errors in body positions as they
prepare to drive.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks the
coordination to execute the
drive phase
• If the athlete is already
slow in the amortization
phase of the jerk
• If the athlete lacks power in
the drive phase
• If the athlete is too reliant
on the strength qualities of
the legs and does not use
the elastic qualities of the
barbell or the body well.
• If the athlete has a difficult
time using the legs properly in
the drive phase
CHAPTER 3: EXERCISE CLASSIFICATIONS
43
JERKS WITH WEIGHTS AT END OF BARBELL
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
SMALL TO
MODERATE
Putting the mass of the weights farther from the end of the
sleeve on the barbell using a spacer (generally a collar or
PVC pipe) makes the barbell deform as though more weight is
actually on the barbell. This is beneficial as it allows the lifter to
learn to utilize the elastic qualities of the bar and the muscles
in the dip, amortization and drive phases of the jerk. This has
as significant effect on the coordination of the aforementioned
phases which contribute to an improvement in the relative
height of the barbell, a moderate impact on the time to fixation
and a small impact on the trajectory.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete is very slow in
the dip and drive phases of the
jerk
• If the athlete lacks power
in the drive phase
• If the athlete is unable to
stop abruptly in the bottom of
the jerk
• If the athlete does not dip
low enough and struggles to
drive with the legs properly.
• If the athlete has a difficult
time learning to use the
elastic qualities of the barbell
44
WEIGHTLIFTING TECHNIQUE TRIAD
JERK IN TEMPO
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL TO
MODERATE
SMALL TO
MODERATE
SMALL
A Jerk in tempo is simply executing multiple repetitions of the
Jerk one immediately after the other without resetting the grip,
stopping or letting go of the bar. As the bar is returned to the
chest the lifter transitions immediately into the amortization
phase and drive phase. They are generally done for 3-5
repetitions in a set, and the main purpose is to develop the
speed of the amortization phase and transition into the drive
phase. Used with lighter loads they can have some benefit to the
trajectory of the barbell.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete needs to
develop more explosive
qualities in the amortization
and drive phase of the jerk
• If the athlete lacks leg
strength in the drive phase
• If the athlete needs to
improve the trajectory of the
bar
CHAPTER 3: EXERCISE CLASSIFICATIONS
45
SQUATTING (BACK & FRONT)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
SMALL
Back and front squat has a significant role in improving the
general strength qualities of the lifter, and this has a significant
role in improving the relative height of the barbell via improved
power output. The general strength of the legs plays a
significant role in the ability of the athlete to apply force to the
barbell through the ground because of this squatting is very
important and is used primarily as a way to improve the relative
height of the barbell.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has relatively
weak legs
• If the athlete has
excessively strong legs
• If the athlete has difficulty
developing force at the instant
of separation
• if the athlete relies too
much on the use of the legs
in any phase of the pull
• If the athlete is unable to
recover from the low squat
position of the lift
• If the athlete has very
good general strength but
lacks coordination and speed
qualities
46
WEIGHTLIFTING TECHNIQUE TRIAD
PRIMARY EXERCISES
TRAJECTORY OF BARBELL EXERCISES
TRAJECTORY
OF BARBELL
/ ATHLETE
RELATIVE
HEIGHT OF
BARBELL
TIME TO
FIXATION
CHAPTER 3: EXERCISE CLASSIFICATIONS
47
MUSCLE SNATCH / MUSCLE CLEAN
(NO HOOK GRIP, NO CONTACT)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
SMALL
MODERATE
TO LARGE
A Muscle Snatch or Muscle Clean is a variation of the lift
that forces the lifter to recruit all of the muscles involved
in the different phase of the pull. With the lack of a squat
under phase, the lift accentuates the technique of pulling the
bar as high as possible. This action contributes to improved
coordination between the upper body and lower body and in
developing strength in the final extension phase. The lack an
explosion phase and the restrictive nature of the Muscle Snatch/
Clean (no hook, no contact) limits the amount of weight that
can be used, so its effect on the relative height of the barbell
is moderate and comes primarily from improved coordination
of the movement. However, this situation is very conducive
to creating a more vertical bar path and a more controlled
trajectory, so its effect is more pronounced here.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
coordinating the final
extension and use of their
arms in the final extension
phases
• If the athlete uses their
upper body too much in the
final phase of the lift
• If the athlete lacks general
strength in the upper
body especially in the final
extension
48
• If the athlete lacks the
coordination to move under
the bar after the final
extension phase is complete
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN WITH NO HOOK GRIP
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
SMALL TO
MODERATE
MODERATE
TO LARGE
Elimination of the hook grip forces the athlete to maintain a
strong grip on the barbell; it also limits the amount of weight
that can be used with the exercise. These factors contribute to
the development of a more accurate barbell trajectory. Another
equally significant effect is that the lack of a hook grip prevents
the lifter from excessively swinging the bar forward during
the explosion phase of the lift. This happens because the lifter
reflexively senses that their grip will give out if they emphasize
the explosion too much, and in order to make the lift successful
they are forced to improve the pull via the use of their upper and
lower limbs to generate power.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete overly relies
on the explosion from the hips
to generate power
• If the athlete is very weak
in the explosion phase of the
lift
• If the athlete jumps forward
as a result of not extending
the completely
CHAPTER 3: EXERCISE CLASSIFICATIONS
49
SNATCH / CLEAN WITH NO HOOK,
NO FOOT MOVEMENT
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE TO
SMALL
MODERATE
LARGE
The Additional variable of removing the foot movement during
the lift prevents the lifter from being able to jump forward or
backward during the execution of the lift. This added difficulty
further augments the effect on the trajectory of the barbell.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete overly relies
on the explosion from the hips
to generate power
• If the athlete is very weak
in the explosion phase of the
lift
• if the athlete jumps forward
as a result of not extending
the completely
• If the athlete has very poor
foot movement during the
squat under phase
50
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN WITH NO CONTACT
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE TO
SMALL
MODERATE
TO LARGE
MODERATE
TO LARGE
Elimination of the contact between the body and the barbell
during the explosion phase of the Snatch/Clean forces the
athlete to compensate for lack of acceleration by improving
the upward trajectory with the use of the legs and upper
body. In addition to improving the coordination of the different
pulling phases, this compensation has a significant impact on
the trajectory of the barbell. It also has forced the athlete to
improve the time to fixation because of a significant drop off in
power from the lack of force in without he contact against the
body.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete overly relies
on the explosion from the hips
to generate power
• If the athlete has poor
coordination in the explosion
phase when trying to make
contact with the bar
• if the athlete jumps forward
as a result of not extending
the completely
• If the athlete creates an
undesirable bar path during
the explosion phase because
of the contact with the bar
• If the athlete does not
make contact with the bar
already
CHAPTER 3: EXERCISE CLASSIFICATIONS
51
SNATCH / CLEAN FROM THE HANG
BELOW THE KNEES
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
SMALL TO
MODERATE
MODERATE
TO LARGE
Snatch/Clean from the Hang below the Knees allows the athlete
put extra loading on the muscles of the low back and hips
because they are lowering the barbell they can reinforce the
angle and position of the torso. The start position below the
knees allows the athlete to focus the practice of the 2nd phase
and 3rd phase of the pull. This is very beneficial if the lifter is
unable to coordinate this transition around the knee well.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete jerks or yanks
the bar from the ground
initially
• If the athlete is very slow
in the initial phases of the lift
already
• If the athlete needs to slow
down the speed of movement
from the floor in order to
complete the rest of the lift
with good technique
• If the athlete pulls their
shoulders too far backward
from the start of the lift, this
exercise can worsen that
mistake
52
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN WITH A PAUSE AT THE IOS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
SMALL
SMALL TO
MODERATE
Pausing with the barbell at the Instant of separation
(approximately 1” off the ground) has an impact, not the
tempo and rhythm of the lift because it can disrupt a pull that
is moving too fast from the floor. It can be beneficial to the
trajectory of barbell as it will allow the lifter to control the
barbell better through all of the other phases of the lift after the
IOS. The improved execution of those phases without having to
modify the lift too greatly makes this a good choice for lifters
who possess a large amount of general strength but cannot
control the coordination of the movement.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete jerks or yanks
the bar from the ground
initially
• If the athlete is very slow
in the initial phases of the lift
already
• If the athlete needs to slow
down the speed of movement
from the floor in order to
complete the rest of the lift
with good technique
• If the athlete pulls their
shoulders too far backward
from the start of the lift, this
exercise can worsen that
mistake
CHAPTER 3: EXERCISE CLASSIFICATIONS
53
HIGH PULL + SNATCH / CLEAN
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE TO
SMALL
MODERATE
TO LARGE
MODERATE
TO LARGE
Combining a high pull with the Snatch/Clean as a complex
allows the athlete to replicate a properly coordinated bar
trajectory (up to the squat under phase) immediately before the
classic lift being performed. This allows the athlete to rehearse
the coordination of the pull in practice first then apply that
technique to the classic lift itself. Adding more repetitions of
high pulls to the complex or using a larger/smaller weight for
the high pull than the Snatch/Clean can manipulate the complex
to get a similar result but skewed more toward the components
of relative height (larger weight) or more toward practice of the
technique (smaller weight).
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has very poor
coordination in the pulling
phases of the Snatch/Clean
• If the athlete has large
amounts of general strength
and lacks coordination or
skill in the classic lifts
• If the athlete needs to
develop more power in the
pulling phases (use of a larger
weight of more repetitions
in the pull than the Snatch/
Clean)
• If the athlete needs to
practice the coordination of
the pulling phases (use of
lighter weights in the pull than
the Snatch/Clean)
54
• If the athlete is unable
to coordinate the final
extension phases of the pull
with the squat under phase
(there is too much hesitation
after completing the pull
before initiating the squat
under)
WEIGHTLIFTING TECHNIQUE TRIAD
POWER SNATCH / POWER CLEAN
+ SNATCH / CLEAN
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
SMALL TO
MODERATE
MODERATE
TO LARGE
Combining a Power Snatch/Clean with the classic Snatch/Clean
as a complex allows the athlete to execute a Snatch/Clean
with an emphasis on the explosion and final extension phase
of the pull while keeping the speed and coordination as closely
related to the classic lifts as possible. This allows the athlete to
rehearse and emphasize the coordination of the pull in practice
first then apply that technique to the classic lift itself. Because
of the limitations of the power variations (the athlete must
receive the bar with the hips above the knees) the emphasis is
placed on the explosion and final extension phases of the lifts,
and because of this aspect, this complex is well suited to lifters
who need to improve the final extension of the lifts.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete needs to
develop a more vertical
trajectory because they lack a
coordination in the explosion
and final extension phases of
the lifts
• If the athlete is inefficient
in the classic Snatch/Clean
because the relative height
they pull too is far more than
the lowest point of fixation
• If the athlete lacks power
in the pulling phases of the
Snatch/Clean
• If the athlete is unable
to coordinate the final
extension phases of the pull
with the squat under phase
(there is too much hesitation
after completing the pull
before initiating the squat
under)
CHAPTER 3: EXERCISE CLASSIFICATIONS
55
SNATCH / CLEAN HIGH PULL
(WITH SMALL & MEDIUM WEIGHTS)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
LARGE
NONE TO
SMALL
SMALL TO
MODERATE
The Snatch/Clean high pull (“high” pull designates that the
elbows are intentionally bent after the explosion phase, in a
deliberate effort to increase the absolute height of the barbell)
has a significant effect on a lifter’s ability to generate force
and express that force with a similar technique to the classic
lifts. High pulls are beneficial for developing the height of the
barbell because they can be executed more times in a training
session with less fatigue than the classic lifts. They can also
allow an athlete to focus on the technique of the pull without
the need to focus on the squat under. The effect on the time to
fixation is insignificant because there is no squat under phase in
the exercise. The effect on the trajectory is small to moderate
because the lifter can execute the technique exactly as they
intend without the difficulty of coordinating the squat under
phase. This is especially true with medium and small weights
(<90%)
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has a difficult
time coordinating the pull
and developing a successful
vertical bar path
• When the athlete is
inefficient and has a high
relative height vs. a low point
of fixation
• When the athlete cannot
pull the bar to the proper
height and lacks general
strength.
• When the athlete has poor
time to fixation
56
WEIGHTLIFTING TECHNIQUE TRIAD
• If the athlete relies too
much on the upper body to
generate power in the pull
SNATCH / CLEAN PULL FROM
STAIRCASE BLOCKS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
SMALL
MODERATE
TO LARGE
The staircase blocks inject a unique variable into the
performance of the lift. The bar starts balanced on its center
on top of the blocks. This allows the barbell to deform as it is
lowered back onto the block. This deformation and rebound
mimic the speed of the bar in the classic lifts to some. The
similar momentum on the barbell allows the lifter to practice
the timing of the explosion and final extension. A secondary
effect of this exercise is the athletes will unconsciously lower
the barbell slower to prevent themselves from permanently
bending the bar. This slow lowering has an effect on the
strength of the lower back muscles.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has trouble
coordinating the final phases
of the lift. Used with smaller
intensities (<90%)
• If the athlete has difficulty
in the first phases of the lift.
• If the athlete would benefit
from using the regular
blocks more. Ie they need
to work on Rate of Force
Development
CHAPTER 3: EXERCISE CLASSIFICATIONS
57
SNATCH / CLEAN PULL UP TO KNEE LEVEL
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE
NONE
SMALL TO
MODERATE
The Snatch/Clean Pull up to the Knee level is very beneficial in
teaching the coordination of the first 2 phases of the lift. Forcing
the athlete to stop at knee height allows the lifter to develop
a feel for the position and develop strength throughout the
muscles that support the posture of the torso and legs in this
position.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• The athlete initiates the
adjustment phase too early
• If the athlete is
sufficiently strong and lacks
coordination elsewhere.
• The athlete does not
perform the initial pull
properly
58
WEIGHTLIFTING TECHNIQUE TRIAD
PUSH PRESS
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
SMALL TO
MODERATE
The push press can be used to develop a significant level of
power in the drive phase of the jerk because without the added
difficulty of the split or squat under phase the athlete can
devote more energy to the task of driving the barbell higher
while not sacrificing the completion of the drive out of fear that
the fixation won’t occur without an immediate split under the
bar. Because there is no split/squat under phase and the feet
are not permitted to move, the barbell must move in a vertical
trajectory. This effect on barbell trajectory can be moderate to
large.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has a difficult
time driving the barbell in a
successful trajectory
• If the athlete relies too
much on their upper body to
fix the barbell overhead
• If the athlete has trouble
with the dip and drives phase
of the jerk.
• If the athlete has poor
coordination of the feet in the
split under phase.
• If the athlete has trouble
generating power in the drive
phase of the lift
CHAPTER 3: EXERCISE CLASSIFICATIONS
59
PUSH PRESS + JERK
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
MODERATE
TO LARGE
NONE
SMALL TO
MODERATE
Combining the push press and jerk together can have a
significant effect on the trajectory of the barbell as it allows the
lifter to reinforce a successful and vertical bar path along with
emphasis on the dip and drive phase. This combination works to
develop improvements in both the relative height of the barbell
and the trajectory components to higher degrees than either
exercise alone.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete has a difficult
time driving the barbell in a
successful trajectory
• If the athlete relies too
much on their upper body to
fix the barbell overhead
• If the athlete has trouble
with the dip and drive phase of
the jerk.
• If the athlete has poor
coordination of the feet in the
split under phase.
• If the athlete has trouble
generating power in the drive
phase of the lift
60
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH WITH LEGS STRAIGHT (RDL SNATCH)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
SMALL
SMALL TO
MODERATE
Snatching with the legs straight is a variation of the Snatch in
which the barbell starts at the normal position on the floor but
the lifters hips are set up much higher than normal, and the
initial phases of the pull are performed with the legs remaining
straight (stiff with a slight bend in the knee, not locked out)
until the explosion phase. This variation places the majority of
the work being done on the lower back. Its main purpose is to
teach and reinforce the proper use of the low back in the pull.
By eliminating the use of the legs in the pull, the lifter cannot
prematurely execute the adjustment phase of the lift, and this
will help to teach the coordination of this phase to lifters who
lack the skill here. Its effect on Time to fixation and relative
barbell height are small.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete struggles with
the timing of the adjustment
phase
• If the athlete has
proportionally weak legs and
their hips rise too fast from
the floor, this can exacerbate
the issue
• If the athlete is unable to
learn the proper use of the
low back in the lifts
• If the athlete needs to
develop more low back
strength through the middle
phases of the lifts
CHAPTER 3: EXERCISE CLASSIFICATIONS
61
PRIMARY EXERCISES
TIME TO FIXATION EXERCISES
RELATIVE
HEIGHT OF
BARBELL
TRAJECTORY
OF BARBELL
/ ATHLETE
TIME TO
FIXATION
62
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN FROM THE HANG
ABOVE THE KNEE
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
MODERATE
TO LARGE
SMALL TO
MODERATE
Moving the start position of the Snatch or Clean above the knee
forces the lifter to have to compress the different phases of the
pull into less space than if they were to start the pull from the
ground. This forces the lifter to emphasize the explosion, final
extension, and squat under phases. The effect on the Time to
fixation is significant as the lifter is limited in their ability to
generate power in the pull. The increased time under tension
from having to lower the barbell is also conducive to training
the general strength qualities of the low back which can further
support the improvement of the pulling phase themselves.
Because of the lack of the first phases of the pull, the effect on
barbell trajectory is less significant.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks speed in
the squat under phase
• If the athlete is
significantly strong from the
Hang positions than in the
classic lifts
• If the athlete does not
generate power at the right
time in the last phases of the
pull
• If the athlete lacks strength
in the low back and cannot
maintain proper positions
• If the athlete lacks legs
strength and perform the
first phases of the pull
incorrectly
CHAPTER 3: EXERCISE CLASSIFICATIONS
63
SNATCH FROM THE HANG AT THE HIPS
(TALL SNATCH)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE
LARGE
NONE TO
SMALL
Moving the start position of the Snatch to the hips eliminates
all but the last phases of the lift and forces the lifter to have
to emphasize the squat under phase almost exclusively. The
effect on the time to fixation is large. There is essentially a
nonexistent effect on the relative height of the barbell because
of the elimination of all of the first phases. The effects on the
trajectory of the barbell are also very limited or nonexistent for
the same reasons.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks speed in
the squat under phase
• If the athlete has weak
legs and does not execute
the first phases of the lift
properly
• If the athlete is inefficient
if they have a high relative
barbell height and fix the
barbell well above the lowest
point of fixation.
64
• If the athlete has a
week low back and cannot
maintain the proper positions
throughout the different
phases of the pull
WEIGHTLIFTING TECHNIQUE TRIAD
CLEAN FROM THE HANG AT THE
THIGHS / HIP (TALL CLEAN)
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE
LARGE
NONE TO
SMALL
Moving the start position of the Clean to the thigh/hip eliminates
all but the last phases of the lift and forces the lifter to have to
emphasize the squat under phase almost exclusively. The effect
on the time to fixation is large. There is essentially a nonexistent
effect on the relative height of the barbell because of the
elimination of all of the first phases; the athlete has no ability
to generate significant power. The effects on the trajectory of
the barbell are also very limited or nonexistent for the same
reasons.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks speed in
the squat under phase
• If the athlete has weak
legs and does not execute
the first phases of the lift
properly
• if the athlete has issues
moving he hands into the
proper positions to receive the
bar
• If the athlete is inefficient
if they have a high relative
barbell height and fix the
barbell well above the lowest
point of fixation.
• If the athlete has a
week low back and cannot
maintain the proper positions
throughout the different
phases of the pull
CHAPTER 3: EXERCISE CLASSIFICATIONS
65
SNATCH / CLEAN WITH A PAUSE
AT KNEE OR VARIOUS PLACES
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
MODERATE
TO LARGE
MODERATE
The addition of a pause at the knee position allows for the
lifter practice all phases of the lift but with an opportunity
to reestablish and reinforce a correct position at the knee.
This effects both the pull to the knee and adjustment phases
because the lifter has more time to align their bodies into the
proper position before initiation the final phases of the pull.
The effect on developing the correct posture throughout the
adjustment phase is beneficial for lifters who struggle to
coordinate the movement of the knee/hips as the bar passes
the knees. The effects on barbell trajectory are moderate to
large as the lifter can correct errors throughout the movement
because of the pause.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks
coordination in the pull to the
knee
• If the athlete has poor
speed qualities in the pulling
phases
• If the athlete lacks
coordination in the adjustment
phases
• If the athlete lacks strength
in the low back and cannot
maintain proper positions
66
WEIGHTLIFTING TECHNIQUE TRIAD
SNATCH / CLEAN FROM BLOCKS
ABOVE THE KNEE
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL TO
MODERATE
LARGE
SMALL
Moving the start position of the Snatch or Clean above the knee
and starting the barbell from blocks does several things to the
lift. Firstly it compresses the time of the different phases of the
lift. This affects the Rate of Force Development and can have
significant effect on the power of the explosion phase which will
impact the relative height of the barbell. At the same time, the
reduced distance between the start of the lift and the end of the
lift will limit to some extent the velocity of the pull and force
the lifter to emphasize the speed of the squat under phase. The
effect on barbell trajectory is less significantly effected as the
lift has a small impact on the initial phases of the pull.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete possesses
good general strength but
lacks the ability to display
force quickly in the latter
portions of the pull
• If the athlete is
significantly stronger from
the block position than the
classic lift
• If the athlete lacks speed in
the squat under phase
• If the athlete does not
generate power at the right
time in the last phases of the
pull
• If the athlete lacks legs
strength and performs
the first phases of the pull
incorrectly
• if the athlete struggles to
coordinate the adjustment and
explosion phases
CHAPTER 3: EXERCISE CLASSIFICATIONS
67
SNATCH WITH A CLOSE GRIP
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE TO
SMALL
MODERATE
MODERATE
Restricting the grip in the Snatch to a Clean grip or narrower
changes the coordination and timing of the different phases
to exaggerate the final extension and squat under phase. This
happens because the lifter must pull the bar to a higher relative
height and move to a lower point of fixation because the barbell
is now further above their head. The primary effect will be in
the time to fixation as the relative height is not as significantly
affected by the cHange in grip. The trajectory of the barbell is
also affected as the closer grip forces the lifter to maintain a
more vertical trajectory, and the narrower grip allows for less
error when squatting under the bar. There are other physical
benefits to the flexibility of the lifters shoulders and upper back
from doing this exercise.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete moves under
the barbell slowly in the squat
under phase
• If the athlete embassies
the final extension too much
already
• If the athlete has a difficult
time with the final extension
phase of the lift
• If the athlete has difficulty
executing the explosion
phase in the hips
• If the athlete has poor
flexibility overhead
68
WEIGHTLIFTING TECHNIQUE TRIAD
CLEAN / SNATCH IN TEMPO
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
SMALL
SMALL TO
MODERATE
SMALL TO
MODERATE
A Snatch or Clean in tempo is simply multiple repetitions of the
exercise done one immediately after the other without resetting
the grip, stopping or letting go of the bar. In they are generally
done for 3-5 repetitions in a set, and the main purpose is to
develop the speed of turnover/balance of the combined lifter/
barbell unit. Because of the fast eccentric portion of lowering
the barbell back to the start and the condition of holding onto
the barbell for the entire set this exercise can be beneficial in
improving the trajectory and time to fixation components as a
supportive exercise.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete struggles to
control the movement of the
barbell during the pull
• If the athlete is very
efficient in the squat under
phases and has excellent
control of the barbell during
the pull
• If the athlete lacks strength
in the low back
• If the athlete has a difficult
time remaining in contact with
the barbell during the squat
under phase
• If the athlete needs to
develop more speed qualities
in the adjustment and
explosion phase
CHAPTER 3: EXERCISE CLASSIFICATIONS
69
DROP SNATCH / DROP JERK
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE
SMALL TO
MODERATE
NONE
Execution of the drop Snatch or drop jerk will have a less direct
effect not classic lifts than any of the other exercises listed
already, but they do have merit because they allow for the
practice of a portion of the squat/split under phase. Emphasis
primarily on the downward movement of the athlete ending with
the fixation of the barbell is beneficial to the time to fixation as it
can improve the timing and movement of the athlete.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks speed in
the squat under phase
• The athlete has excellent
timing of the squat under and
fixation
• The athlete has poor
coordination in the fixation of
the barbell
70
WEIGHTLIFTING TECHNIQUE TRIAD
DROP INTO SPLIT
EFFECT
RELATIVE
HEIGHT
TIME TO
FIXATION
TRAJECTORY
NONE
SMALL
NONE
Execution of the drop into split will have a less direct effect not
classic jerk than any of the other exercises listed already, but it
does have a small effect on the time to fixation because of the
improved coordination of the footwork in the split. Its effect on
relative height and trajectory are nonexistent.
WHEN IS THIS MORE
USEFUL?
WHEN IS THIS LESS
USEFUL?
• If the athlete lacks speed in
the split under phase
• The athlete has excellent
timing of the split under and
fixation phase
• The athlete has poor
coordination in the foot
movement of the split
• The athlete is very week
in the support and recovery
phase of the lift
CHAPTER 3: EXERCISE CLASSIFICATIONS
71
SECONDARY
EXERCISES
LOWER
BODY
BELT SQUAT
LEG PRESS
LUNGES
STEP UPS
HAMSTRING CURL
GLUTE HAM RAISE
BACK/
TORSO
GOOD MORNINGS
HYPEREXTENSION
DUMBELL ROW
BARBELL ROWS
LAT PULLDOWNS
CHEST SUPPORTED ROWS
SEATED CABLE ROWS
UPPER
BODY
PRESS
PRESSING WITH A SNATCH GRIP
BENCH PRESS
DUMBBELL OR KETTLEBELL PRESS
UPRIGHT ROWS WITH A SNATCH / CLEAN GRIP
DIPS / MUSCLE UPS
SOTS PRESS
SHRUGS
72
CHAPTER 4: SECONDARY EXERCISES
PRACTICAL
PROGRAMMING
EXAMPLES
Let’s look at some practical examples of some micro-cycles that
would be specifically designed to address each component of
the Technique Triad. Remember that there are endless possible
variations for structuring the micro-cycle to address each
athlete. These are simply some common examples to look at.
RELATIVE BARBELL HEIGHT
Because one of the primary methods of increasing the athlete’s
ability to increase the relative height of the barbell is to improve
their general strength. The emphasis should be to distribute
more training volume toward the strength exercises and more
of that volume towards both squatting and pulling exercises. If
the lifter has good general strength more specific movements
should be used.
MONDAY
MUSCLE CLEAN (60%/1) X5
SNATCH PULL + SNATCH
(70-75%/2+1) X4-5
SNATCH PULL TO THE HIP (100%/5) X4 SETS
BACK SQUAT: ATHLETE WORKS UP TO A TOP
SET OF 8 THEN COMPLETES 3 DOWN SETS
AT -10% LIGHTER
CHAPTER 5: PRACTICAL PROGRAMMING EXAMPLES
73
TUESDAY
POWER CLEAN + PAUSE JERK (85%/2+1) X3
CLEAN HIGH PULL (95%/3) X4
GOOD MORNING 10 REPS 4 SETS USING
A WEIGHT THAT IS MEDIUM INTENSITY
WEDNESDAY
POWER SNATCH (85%/2) X3
JERK FROM BEHIND THE HEAD
(75-80%/3) X3-4
PUSH PRESS: ATHLETE WORKS UP TO A TOP
SET OF 5 THEN COMPLETES 3 DOWN SETS
AT -8-12% LIGHTER
FRONT SQUAT: ATHLETE WORKS UP TO A TOP
SET OF 5 THEN COMPLETES 3 DOWN SETS
AT -8-12% LIGHTER
FRIDAY
SNATCH (90%/1) X3
SNATCH HIGH PULL
(90-100%/2)X3
BACK SQUAT USE 85-90% OF MONDAYS
TOP SET FOR 6-8 REPS X 4 SETS
SATURDAY
MUSCLE SNATCH (60%/3)X5
PULL + CLEAN + JERK
(70-75%/2+1+1) X3-4
CLEAN RDL (90%/6) X3% IS BASED
OFF OF BEST CLEAN
BELT SQUAT 10 REPS 3 SETS
74
WEIGHTLIFTING TECHNIQUE TRIAD
Let’s look at some practical examples of some micro-cycles that
would be specifically designed to address each component of
the Technique Triad. Remember that there are endless possible
variations for structuring the micro-cycle to address each
athlete. These are simply some common examples to look at.
TRAJECTORY OF THE BARBELL / ATHLETE
In this example, we have an athlete that has adequate strength
their relative barbell height and time to fixation are both
adequate, but the lifter jumps forward or possibly misses the lift
in front/behind them often.
MONDAY
MUSCLE CLEAN (50%/3) X5
SNATCH WITH NO HOOK, NO FEET
(70-75%/2) X6
SNATCH HIGH PULL (85-90%/3) X5
BACK SQUAT: (80%/3) X5
TUESDAY
CLEAN WITH NO CONTACT (75-80%/2) X4
WEDNESDAY
POWER SNATCH (85%/2) X3
CLEAN HIGH PULL (85-90%/2 )X5
DROP JERK 4 REPS 4 SETS
PUSH PRESS + JERK (75-80%/1+1) X3-4
FRONT SQUAT: (90%/2) X3
FRIDAY
POWER SNATCH + SNATCH (80%/1+1) X5-6
SNATCH PULL (90-100%/2) X4-5
BACK SQUAT: (70-75%/5) X4
75
SATURDAY
MUSCLE SNATCH (50%/3) X5
CLEAN WITH NO FOOT MOVEMENT + JERK
(80%/2+1) X5-6
CLEAN PULL (95%/4) X3
We can see in this example that there is minimal volume
devoted to the strength exercises and most of that work is at
a maintenance level. The majority of work has been shifted to
exercises that restrict the conditions of he lift to prevent the
lifter from having a poor barbell trajectory. Because these
conditional exercises are harder the intensity used will be
reduced and that allows for us to perform more work overall
which will lead to greater skill acquisition. You’ll note that the
intensities of the pulling exercises are reduced so that the
lifter may develop the coordination of the lift over the strength
qualities.
TIME TO FIXATION
In this example, we have a lifter who has a poor time to fixation.
This would manifest itself as a lifter who can Power Snatch or
Power Clean more than they can do in the classic lifts.
MONDAY
DROP SNATCH 4 REPS 4 SETS
SNATCH FROM HANG ABOVE KNEE
(80%/2) X4
SNATCH PULL FROM BLOCKS (100%/3) X4
BACK SQUAT: (80%/4 )X4
TUESDAY
CLEAN FROM BLOCKS BELOW KNEE
(75-80%/2) X4
CLEAN RDL (70%/5) X4
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WEIGHTLIFTING TECHNIQUE TRIAD
WEDNESDAY
DROP JERK 4 REPS 4 SETS
JERK FROM BEHIND HEAD (75%/2) X5
FRONT SQUAT: (80%/3) X5
FRIDAY
DROP SNATCH 3 REPS 5 SETS
SNATCH FROM BLOCKS ABOVE KNEE
(80%/1+1) X5-6
SNATCH PULL FROM HANG (90-100%/2) X4-5
BACK SQUAT: (85%/2) X4
SATURDAY
CLEAN + HANG CLEAN (80%/1+1) X5-6
CLEAN PULL FROM BLOCKS ABOVE KNEE
(105%/4) X3
We can see that in this example the majority of exercise
volume is distributed to the lifts from the Hang and blocks.
This is done primarily to influence the final phases of the lifts
and the squat under. There are also a larger number of drills
in the form of drop Snatch and drop jerk used to develop the
skill and familiarity of the receiving positions. The volume of
squatting exercises is kept slightly above a maintenance level
as improved leg strength may help the lifter when they are
receiving the barbell. The pulling exercises are shifted to the
higher intensities but done primarily from the blocks; this is
because the development of power in these phases will improve
the ability of the athlete to more easily transition under the bar
in the squat under phase.
77
TROUBLESHOOTING
COMMON ERRORS
Lets look at some common errors that can occur and
recommend solutions to them.
THE LIFTER CAN POWER SNATCH OR POWER CLEAN
MORE THEN THEY CAN DO IN THE CLASSIC LIFTS
There are a few reasons this can occur first if the lifter has
poor coordination in the explosion phase and because of this,
they will end up stuck in a situation where they must keep apply
upward force to the bar in order to have enough time to squat
under it. This situation will make the transition to the squat
under very difficult, and the result is that the lifter pulls the bar
too much and then receives the bar in the power position.
The solution, the lifter needs to develop the explosion and
contact with the barbell more so that the barbell continues to
move upward without them actively apply force to it. This makes
transitioning to the squat under much faster. The best way to
accomplish this is with drills to address the coordination in the
explosion phase and variations of the classic lifts from the Hang
above the knee blocks above the knee, Snatch/Clean high pulls
with small and medium weights, and classic lifts with lighter
loads to work on the perfection of skill.
BAR CRASHES ON THE LIFTER IN THE CLEAN / SNATCH
The reason this occurs is that the timing of the lifter meets
the bar in the lowest point of fixation and the barbell reaching
its apex are too far apart. Meaning the lifter has pulled the
bar higher than necessary and squatted lower than needed to
receive the weight.
78
WEIGHTLIFTING TECHNIQUE TRIAD
This issue is very much the same as when a lifter can Power
Snatch or Power Clean more than they can do in the classic lifts.
But in this case, the lifter can squat under fast enough and low
enough to receive the barbell it just crashes down on them.
The solution; The lifter needs to develop the explosion phase
and the squat under phase through the use of variations off the
blocks above the knee, Hang lifts above the knee, pulls with
medium and light weights to develop skill, they also will benefit
from using larger loads in the classic lifts than someone who
powers more than they can do in the classic lifts.
THE JERK IS PUSHED OUT FORWARD, AND THE LIFTER
ENDS UP CHASING IT OR MISSING
The reason for this is that the lifter is driving the barbell
forward as they initiate the drive phase. This usually comes
about because the lifters hips move forward at some point after
the initiation of the dip or at the beginning of the drive phase.
The solution; develop the start position of the jerk through
repetition with lighter loads. Include the use of pause jerks to
develop the feel for what posture is correct at the start of the
drive.
Jerks from behind the neck are useful as well to reinforce the
vertical torso position.
THE LIFTER JUMPS FORWARD IN THE SNATCH OR THE
CLEAN
The reason for a lifter jumping forward is similar to the jerk
being forward in the adjustment phase of the lift as the bar
passes the knees the lifter is prematurely lowering their hips
and moving them forward, once the adjustment begins the bar
starts to decelerate (this is universal for all lifters) if it starts
too soon, as is the case with someone jumping forward then the
barbell trajectory will be forward.
The solution: The lifter needs to develop the coordination of the
adjustment phase through the use of lifts that pause at various
CHAPTER 6: TROUBLESHOOTING COMMON ERRORS
79
positions, i.e., the knee cap, through the use of lifts from blocks
and from the Hang that start below the knees. If the lifter is also
lacking general strength or an imbalance between back and leg
strength, it will be important to include pulls from below the
knee from both the Hang and blocks as well as RDLs and Pulls
to the hip.
THE LIFTERS HIPS RISE TO FAST OFF THE FLOOR, AND
THIS CAUSES THEM TO MISS OUT FRONT
The issue is stemming from the lift being too pulled poorly from
the ground, either the lifter is poorly coordinating the movement
(possibly trying to start with a dynamic movement and not being
in the right place at the IOS) or the lifter lacks leg strength.
The solution: The lifter needs to perform Snatch/Clean pulls
up to the knee in order to develop leg strength and consistency
in the start position and first two phases of the pull. The lifter
should also do Snatch/Cleans with a pause at the knee so they
can transfer some of the skill of pulling off the floor properly
into the classic lifts. Also the lifter should also increase the
amount of squatting and leg strengthening exercises to help
increase general strength.
THE LIFTER HITS THEIR SHINS / BLEEDS FROM THE
SHIN WHEN THEY SNATCH / CLEAN
The issue is that the lifter is pulling the shoulders back too far at
the IOS and throughout the pull the knee. This can be caused by
the lifter lacking sufficient low back strength which prevents the
lifter from assuming the correct start position or reinforces the
use of the legs.
The solution: The lifter should perform Snatch/Clean pulls up to
the knee, in addition, to Snatch/Cleans with a pause at the knee.
An increase in low back strengthening exercises should be done
including RDLs, good mornings, hyperextensions and pulls with
slow eccentric portions.
THE LIFTERS SHOULDERS GET BEHIND THE BAR TOO
SOON, AND THIS CAUSES THEM TO HAVE A WEEK
80
WEIGHTLIFTING TECHNIQUE TRIAD
EXPLOSION AND DRIVE THE BAR FORWARD
The issue is a result of poor coordination of the adjustment
phase and explosion which can stem from the lifter having a
surplus of leg/hip strength and proportional lack of low back
strength.
The solution: The lifter needs to develop the coordination of the
adjustment phase and strengthen the low back. This can be
accomplished by the use of Snatch/Clean pulls from the Hang
above and below the knee, Snatch/Cleans from the Hang above
and below the knee and RDLs and Snatch/Clean pulls to the hip.
To emphasize the coordination and skill aspect use less intensity
with the exercises.
THE LIFTER IS VERY STRONG (I.E., A VERY HIGH RESULT
IN THE BACK SQUAT) BUT THE SECOND PULL FEELS
VERY HEAVY AND HAS ONLY A LITTLE ACCELERATION.
The issue is that the execution of phases 2 and 3 are not
coordinated well. The degree of Maximum Knee Extension is
not significant enough in phase 2, and or the lifters hips move
downward and forward too significantly in the Adjustment
phase. Causing the barbell to decelerate and the lifter to lose
power in the explosion phase.
The solution: The lifter needs to practice and develop the
initial phase of the pull using Snatch/Clean Pull to the Knee
and Snatch/Clean pull up to the Hip. The coordination of the
adjustment phase should be developed through the use of
Snatch/Clean from the Hang below the Knees in addition to
developing the general strength of the lower back with Snatch/
Clean RDLs, Good Mornings/Hyperextensions.
THE LIFTER TOUCHES THE ELBOWS TO THE KNEE /
THIGH.
The issue occurs primarily with athletes that have a shorter
torso relative to the length of their femur as they have the
anatomical proportions necessary to be in this position. This
happens as a byproduct of the athlete’s torso inclining forward
CHAPTER 3: EXERCISE CLASSIFICATIONS
81
in the bottom position of the clean and or the posture of the
upper back/shoulder collapsing. The main reason for this
collapse is that the bar trajectory is causing the barbell to land
slightly in forward of the shoulder.
The solution: There are two possible causes for the error. First,
the barbell is pulled to a point that is not high enough for the
lifter to receive it on the shoulder and amortize the downward
motion without a collapsing the upper body position. In this
case, the lifter needs to perfect the explosion phase and final
extension phase of the lift with Power Snatch/Clean, also the
development of leg strength through Squats. The other possible
cause is from the barbell drifting further forward out in front
of the lifter as they pull. Developing more control of the barbell
by using the lat muscles and practicing the start position of the
pull.
THE LIFTER CATCHES THE SNATCH / JERK BUT THE
ELBOWS RE-BEND
This issue occurs when the lifter moves under the barbell into
the squat or split on the jerk but ends up pressing the barbell
out upon fixation. The main reason this occurs is not related to
the strength of the upper body at is might seem on the surface.
It is usually a byproduct of the Time to Fixation taking too long,
so by the time the lifter moves under the barbell they cannot
amortize the downward momentum and they end up re-bending
the arms.
The solution: Improvements in time to fixation can be made in
two ways. First improving speed under the barbell during the
squat this can be accomplished with Drop Snatches/Drop Jerks,
Snatch from the Hang, The second way to improve the Time to
Fixation is through the development of the explosion phase. If
the lifter is not accelerating the barbell enough at the explosion
phase, they will struggle to move quickly under the weight. The
Snatch from the Blocks above the Knee and Snatch High Pulls
with lighter (<90%) weights can help to develop the coordination
of the explosion.
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