High Pull Grip

When doing high pulls is it better to use a clean or snatch grip, or is it best to mix it up a bit?

IF and I repeat "if" this lifter head was back (looking
at the ceiling) he would be in the BEST bio-
mechanical postion for the THROW...we call it the
reverse   -   C -  position... looks like this   "    ) "








We truly feel that the PATERNS that you develop in
the wt. room carry over to the FIELD !!!

The classical lifting technique for the POWER lifts
SLOW maximum bench (chin on chest...assistance
GEAR ect)...SLOW back squats (don't
mimic leg/back/hip postions during the
THROW)...SLOW
deads traditional deads and the Oly lifts with the
weightlifting tecnique
of the DROP in both Oly lifts will improve your
THROWING...! However, I'm addressing OPTIMAL
TRAINING !!!

I'll try to upload a picture of a good throwing reverse )
position to illustrate !

P>S> HELP...does anyone have an answer for HOW
to upload images over 150-200 kb ?

Edited by Coach Mac

GREAT pic...I have a training tape of te Germans
putters training in San Diego and on it they take
about 75% of their throws "dry",,,in other word...just
foot work so the positions are AUTO_NOMIC...!

One other things on the grip....I would say to VARY
the postions of the pulls (see the website) and you
want the LONGEST application of FORCE ! We do a
lot of Hammer Snatches and Hungarian Rhytym
snatch as well,

------------------------------------------------------------ -----------
-Coach Mac- help me out here - what's a hammer
snatch and a hungarian....I have pic's...headed out
the door to train...Hammer Snatch...SHOUDER
WIDTH grip...thsi will make the movement
(application of force) LONGER...it will reduce the wt
...! Try to mimic the finsih postion of the
hammer...head up EYES up...!

Rythym Hungarian Snatch...mulitple level pull...since
I coach the 4-turn (3 -rep is good as well) Pull rep
one from the shin to the chest...rep -2 from mid
below the knee to shoulders...rep -3 from mid thigh
to fore-head...rep 4 from crotch to lock out...try to
FEEL the rythym of the throw...ect. I would suggest
precents in the 45-55% of MAX...ENJOY !

Ah, they are, but the grip width is the thing.

A clean grip is roughly shoulder width (usually plus a couple of inches, so your hands land at the right position when you rack the bar on your delts).

A snatch grip is quite a bit wider, and depends on how big you are (mostly, arm length).  For most people, a snatch grip puts the bar about 6" above your head with your arms straight.

-Wayne

shawnf wrote: Gotcha.  Thanks Wayne.  Now to go one step further, the difference between the grips is the final movement so to speak. The clean grip is used primarily for pressing.  Clean it to delts, then press up?

Well, the clean grip is chosen to optimize catching the bar at the shoulders.  For most people, it's not a bad grip for pressing or jerking (although some Oly lifters regrip in the bounce after recovering their clean).

The snatch grip is to lower the overall height and to allow yourself to get under the bar and grasp/snatch it in place at the end of it's upwards movement over your head?

Yeah, pretty much.  Too wide a grip makes it difficult to fix the weight overhead, but a wide grip makes the final bar height lower and makes it easier to keep your arms straight during the transition from the pull to the catch.

What I thought was a clean-snatch I think turns out to be of a bastardized version of the clean-press with a bit of who knows added in.  Compared to the VP weightraining video.  What I thought was a clean-snatch was to power clean it to delts, then "throw" it above shoulders and snatch it.  One leg going back so as to put you into a semi-lunge position.  Slightly wider than shoulder width grip as well.

It sounds like you mean a clean and jerk.  A proper snatch is one continuous motion from the floor to fixing the bar overhead (although it involves a number of discernible phases of motion).

If it's at all possible, it would be very helpful for you to get some coaching with the lifts.  If you live in an Oly wasteland (as I do), you might try to look at lots of video, read books, and get advice from knowledgeable people.  Doing this, you can develop serviceable quick lifts that will help your HG performance, but you'd never get good enough at it to compete well as an Olympic lifter.

If there's a single piece of advice all Oly lifters should keep in mind, it's this:  keep the bar close to your body.  Ideally, it should brush your thighs on each lift.

-Wayne

Wayne, thanks again for the information.  I worked on the differences between the various lifts on Friday.  Definately a ways to go...  Now to figure out a new routine today so I can get going on it tomorrow.


Can't say I have any real aspirations to become a competitive Olympic lifter, but I do plan to become as good of a HG competitor as possible.

Can one surgicly replace slow twitch with fast twitch muscles?