3 Tips To Avoid Bruising Your Pubic Bone While Snatching

Having a bruised pubic bone from Snatching is painful AF. Once you have one, it feels like it will never go away. Naturally as humans, we will try to avoid pain and snatch technique will suffer. How do we even get those darn bruises? Here’s a little info regarding how they happen and how to prevent them.

Olympic Weightlifting, Strength trainingNicole LimApril 16, 2018Olympic weightlifting, Snatch, Snatch Pull, Technique, TrainingComment

The Squat Jerk: What does it take?

Leg strength, leg strength, leg strength... and great shoulder mobility and terrific overall stability. These three things are required for anyone who looks to compete in Olympic weightlifting using the Squat Jerk technique. What the Squat Jerk may remove in technical complexity (compared to the more common Split Jerk), it more than makes up for in brute strength and physical requirements.

Snatch Pull Vs. Clean Pull

While many of the principles with respect to force production are similar in the Snatch Pull and the Clean Pull there are also some noteworthy difference in how the pulls develop. Below are factors that influence the differences in the mechanics of the Snatch and Clean Pull.

Grip width in the Snatch is wider than the Clean.
Relatively speaking, Clean weights are 20 - 25% heavier than Snatch weights.
The Acceleration of the bar begins more gradually in the Snatch and ends with 10-15% greater Velocity than the Clean.
The “fixation” height or the height at which the bar is stabilized in the catch positions is 25-30% higher in the Snatch than in the Clean

Here is how we account for these differences….

Receiving The Clean

Catching a clean correctly can be broken down into three elements that need to be addressed separately. They are: Mobility, the Finish and Meeting the Bar.

How to Jerk like 2x National Champion Spencer Moorman

Ivan Abadjiev once confided in me, “Anyone can Snatch and Clean, only true Champions can Jerk!”

At the time, I didn’t fully appreciate the complexity of the Split Jerk, but after hitting a wall in my own lifting as a result of my Jerk and after trying to teach athletes how to perform the movement over the last decade and I am now in full agreement.