Snatches, Cleaning and Getting Down on the Floor!

By [http://ezinearticles.com/?expert=Tommy_A_Heffelfinger]Tommy A Heffelfinger
Wait stop there, before you go any further if you're afraid of hard work and common sense this isn't the article for you, but if on the other hand you're willing to put in the time and effort for improved results then by all means go on...
With athletes, particularly taller individuals, there has been a seemingly overwhelming insistence that Olympic lifts should be performed from blocks or the hang position as opposed to full Olympic lifts from the floor. While I feel both of these starting positions in the lifts certainly have a place for inclusion within an athletes program I also believe that not only should full lifts from the floor be included, but they should be used more frequently than their chopped and screwed cousins.
While we all seem to appreciate the importance of including Olympic lifts in our workouts for increasing power to help us run faster, jump higher, tackle harder ect. there seems to be a constant desire to break down these lifts with the belief we can still gain all the benefits. As my Olympic lifting coach, mentor and absolute legend Giles Greenwood once stated "People want to Olympic lift because Olympic lifters are some of the most powerful individuals on earth, but people don't want to do what we (Olympic lifters) do."
Let's be honest people like to do power cleans from the hang or block for two main reasons.
1. You use a comfortable weight
2. They're F-N EASY to perform/coach
So what are the advantages from lifting from the floor?
First brought to my attention from Rob Panariello lifting from the ground works on an element vital to most sports...Acceleration! With the first smooth pull over the knee's we then really explode into the second pull. Just think about this logically for a second, how much of your sports need for triple extension comes from a standstill? If you're an American Football player quite a lot, but if you play a sport of more continuity such as basketball, football, swimming and so on then working on this element of power in acceleration should constitute a large percentage of your lifts.
Starting the lift from the ground also allows a greater weight to be used than from the hang.
Contrary to the belief that taller individual's are unable to achieve good starting positions if you're willing to put in the work, address flexibility issues and practice almost all individuals will be able to perform Olympic lifts from the floor. Of notable examples is Bronze Medallist Velichko Cholakov at 6'9".
Coaching or performing lifts from the floor might seem a bit tricky or daunting at first if you've stuck mainly from a hang, but I assure you as with anything a little work it will become second nature.
Key Points lifting from the floor
� Get into a good Starting position (Head Up/Shoulders in front of bar/Hips higher than knees/Bar pulled tight to shins/Feet set at distance for a maximal jump/ Elbows pointed out to sides of bar/ Hook grip/ Weight distributed mid to back foot)
� Raise into the hang position by extension through the knees
� Keep the back angle constant in relation to the floor
� Smooth off the floor and accelerating once your past the knees
Common Mistakes
� Dropping the head. Not only does this tend to round the back out, but it's cutting into your neural recruitment and making you temporarily weaker
� Bar Shifting away from the body. Once the bar starts moving away from the body the lifter will often have to fight to get under it as a little separation at the bottom of the lift usually translates to a lot at the top. If your lifts are consistently finishing forward from your ears in the snatch or not landing on your delts in the clean this is something to look for.
� Pulling to fast from the floor. While some World Class lifters certainly do explode massively from the first pull, for all intensive purposes, with athletes we want a smooth pull till you're over the knees. Jerking the weight up often compromises spinal alignment. A person smacking the weight into their knees is also a sign, which you won't forget, that you're trying to accelerate too early.
� Hips butt and not back. When a decent weight is used shooting the hips up without keeping the angle of the back constant is as common as freckles on Gingers. Keep the back angle constant through the first pull as to not make it a lower back exercise.
� Pulling with the arms. Keep those arms long and elbows out. Athletes who grapple are often guilty in particular.
If your uncomfortable achieving these positions, work at it! If your uncomfortable coaching these positions, work at it! Laziness is not an excuse and becoming better isn't always easy, but I hope you'll agree if you are able to achieve a good starting position where you previously lacked the ability that alone makes you A BETTER ATHLETE!
Now get out there and get down!
Tommy Heffelfinger CSCS
 [mailto:TommyCSCS@Gmail.com]TommyCSCS@Gmail.com
Tommy is a Strength and Conditioning Coach working in London, England.
Article Source: [http://EzineArticles.com/?Snatches,-Cleaning-and-Getting-Down-on-the-Floor!&id=6671669] Snatches, Cleaning and Getting Down on the Floor!