For beginning Weightlifters that are trying to build their technique in the snatch and clean & jerk, it’s important to work on positioning. I typically like to use “primers” to help the Weightlifter work on their weak points.
Primers?
What I mean by primers is utilizing an exercise or movement to help fix a “flaw” in their classical lifts. For example, if I have a lifter that’s having problems over extending, I may add in high hangs:
and a straight extension drill:
during the Weightlifters warm ups and on lighter days to reinforce a straight pull.
Example Primer Routine
repeat x2-3 sets
- Clean Deadlift x2
- Clean deadlift extension x5
- High Hang Clean x2
Then you can keep working up to your work sets.
Here’s a longer primer as a warm up:
- Clean deadlift to reinforce good pull position
- Extension to reinforce a straight extension
- Below the knee hang clean to reinforce the transition from 1st to 2nd pull
- High hang to focus on a fast 3rd pull
- Squat clean to put it all together
However you utilize your primers make sure that it is simple and will have translation to the full lift. Also keep in mind that these exercises are either utilized on technique days or during your warm up sets. Once you’re at your work sets, the focus should be on the lift itself and not on other movements.
Stay strong,
Team Fusion Weightlifting