Session Four- Free Form

These exercises take us into the more advanced moves.  The Clean and the Snatch are Olympic weightlifting moves that require more advanced coordination and body motion control.  If you take your time to develop the proper form you will find that these are some of the most powerful weightlifting moves you will even do, however they will also be some of the most difficult to do as we begin to add weight.


Clean- With the bar on the floor, the start of the clean is pure strength to get the bar moving but quickly transitions into explosive movements pulling the bar up to the shoulders.  You absolutely need to watch the coaching videos on the exercise tutorial page.  The hardest part of the clean, and the snatch for that matter, is recognizing when and how to squat under the bar.   For the clean you need to catch the bar on your shoulder cradle.  Once stabilized, this becomes a front squat from here.


Snatch- Much like the Clean, the snatch is an explosive weightlifting move that ends with an Overhead Squat.  Unlike the Clean, the catch does not rest on the should cradle.  The bar moves completely overhead in one powerful move, from the ground to overhead.  Again, watch the exercise tutorial page to get the proper form.  Its all about explosive moments, should flexibility and core, core, and core to stabilize the movement.  You should practice squatting under the bar and then push up to an upright stance while holding the bar overhead.

* a note on the clean and snatch- if the complete movements are difficult to coordinate you should start from a hanging position on both and practice from there.  Remember, take your time to master these.  They are the most challenging movements you will encounter.


Sumo Deadlift High Pull- Abbreviated as SDHP is not a very technical movement but as you will see is a very physical movement.  Key points to doing a good SDHP is that once the bar is pulled up under the chin make sure your elbows are pointed up and outward toward the ends of the bar.  Just like any other squatting motion, make sure that you keep your back straight in a neutral position with a mild curvature to the lower back.