When determining if particular snatch/clean & jerk variation is a viable training exercise for you and/or your athletes, you need to make sure you understand the specific purpose before applying it to the masses. Seeing that many lifters have unique anatomical structures, strengths, and weaknesses, having a better grasp on a specific fault and how it relates to the no feet snatch/clean (meaning, no jumping or foot movement) can be the difference between progress in your lifter(s) or wasting their time.
In this article, we will discuss the no hook snatch/clean, what purpose does it serve, and how to integrate it into your own/athlete’s training program.
Why Do Them?
The no foot snatch/clean can help to correct such faults as;
- Correct a lifter who come forward on toes (or falls back in heels) during the pull (may also come in the form of jumping forward or backwards).
- Assists in the balance during the transition and second pull, especially with lifters who may lift heels prematurely in the transition/scoop phase.
- Lastly, this movement requires that a lifter has smooth, fluid extension of the hip, while then learning how to turn oneself under the barbell QUICKLY and stay connected in the catch.
How To Do Them?
This is a great way to start a snatch and/or clean & jerk session in lifters who may be in need of some corrective work. We also use this variation with no hook to additionally promote a smooth and balanced pull with minimal jerking.
Who Should Do Them?
Any lifter that possess the certain faults above may benefit from doing these with light to moderate to loads, focusing on proper pulling balance, smooth extension, and a fast turnover and catch under the barbell.
- Loss of balance in the pull, especially falling forward on toes during the second pull.
- Lack of connection and timing under the barbell in the turnover and catch.
- Choppy clean pulls and transitions, often due to first fault, or poor hip opening and leg drive.
When To Do Them?
Coaches and athletes can program these during primer/warm-up sets, as assistance lifts on lighter days, or as main lifts in off-season programming. It is important to note that as a lifter approaches completion (the last few weeks prior to the meet), coaches more often than not may want to prioritize the full snatch and clean & jerk.
Final Note
As with most exercises, coaches and athletes should determine what fault being expressed is specific to the snatch/clean or jerk, and program specific exercise with the purpose of correcting such faults. This is a technical lift, one the will be challenging to those athletes who have the greatest faults, and its effectiveness is not one-size fits all, meaning, those athletes who may not be having the issues above may find more progress using other exercise to address their specific needs.
Editors note: This article is an op-ed. The views expressed herein are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.
Featured Image: @mikejdewar on Instagram
