A strong finish wins the day. Olympic lifts are more than just a show of strength. To become proficient, one must learn proper form, rhythm and timing. Whether an athlete is learning the lifts or trying to keep their “A” game, it’s important to reinforce good technique. To that end, there comes a time in training when it’s beneficial to work the transitional point between the upward leg drive and the active shrugging to pull yourself under the bar. It should flow as one movement. This is where you need to really hit the gas and maintain the effort to actively pull yourself under the bar.
There are many ways to work the transitional points and reinforce your overall groove. High block snatches/cleans are one approach. The blocks, unlike pulling from the hang, don’t allow for a downward dip of the bar to add acceleration at the top. This movement is sort of like Bruce Lee’s one inch punch – a short burst and a big finish.
Here’s a video of a high block snatch:
Here’s a video of a high block clean and jerk:
You could just focus on the clean off the blocks. It depends on what’s going on with your training – listen to your coach. Your coach should break down the lift into manageable bits and then focus on your sticking points. Be patient! If you’re new to the sport, you will be taking your body through new motor patterns that need to be learned and reinforced. High block work is a great way to build confidence on getting under the bar. It’s a great addition to your toolbox.
Train hard. Train smart.