How To Snatch and Clean & Jerk With Caffeine and Kilos | The Wodapalooza 2018
Jace: What's up everybody? I'm here with Aaron.
Hey Aaron, what are we doing right now?
Aaron: We're here at Society Barbell & Fitness. We're going to teach a couple of these dudes how to snatch and clean and jerk.
We're going to drop some knowledge bombs, like we always do when we come out here. So it's going to be fun, like always.
Jace: Where exactly is Society Barbell?
Aaron: Miami, Florida. What a shitty view.
Jace: It's super shitty.
Aaron: Yeah, shitty view.
Jace: Can you tell me a little bit about-
Danny: Got a couple guys here, Chris and Steve, and they're going to warmup a little bit.
Then, what we're gonna do, is we're just gonna have them start snatching, and then as they snatch, I'm just going to watch them, and I'm going to make what I think are the simplest corrections. So what's the biggest bang for the buck, right? What's a little fix we can make that will make a big difference, or maybe they're doing something completely wrong. What fix can I make then to make a big difference?
I'm going to help these guys out ... We're going to snatch first, see where time's at, maybe clean and jerk also, but really just kind of more of a of one-on-one session, just help them out with their lifts.
So, here we go.
A couple things I'm seeing kinda early, so I'm gonna watch as the weight goes on. Steve has a habit of jumping forward a little bit, so we're gonna see if that continues.
It looks like he's behind the bar a little early over here. We moved his hands out just a little bit, so we'll see once he gets going.
If you have that habit of jumping forward, and so what I find, instead of ... One thing is you've got to stand on this line, that will help you stay behind it, that will help solve the problem.
Danny: Right? So where the root is, so the issue as to why you're doing that is you're getting behind the bar really early. So your shoulders you want to stay on top of the bar always. Always on top of the bar. Meaning that when it's in your hips, you're already behind it. We want you to put the bar on your hips, for your shoulders to be directly over the bar. Okay? So let's go ahead and take the weights off real quick, and [inaudible 00:02:16] back on.
So yeah. This is Steve. Steve's problem is jumping forward kind of what's the root issue, and that's a positioning thing.
Go ahead, grab the bar. And so let's go to like your power position, position one. All right. You were here. I want to make sure it's actually here, because that puts the [inaudible 00:02:35] over the bar. Right? And then from there, we need to [inaudible 00:02:41]. Can you just stand straight up? Straight up and then under. Okay? What you were doing, you were here and you were leaning way back, and that's why you were chasing it. All right. So from here, just straight up. All right.
So grab it there and go. Good. Again. Get over a little. Hold this up. Stay tight here. Stand all the way up, all the way up. [inaudible 00:02:58] tight. All right. Now, go ahead, hips back. Good. And go. Good. One more. Good. Okay. Now, go ahead and bring it back down in that position. And now from here, go to [inaudible 00:03:13]. Now, adjust those knees. Good. A little more. Good. Now, go back to that position. Nope. Not there. There. All right. Again. There and back up. There.
Now, look. Relax, let the bar float away. If you move it. Okay. Now, pull it in. Boom. Feel how it's in your lap? Okay. Relax. Pull it in. Good, so that's what we want to do.
All right, so one more time. [inaudible 00:03:38] Just below the knee. Back to the hips. Good, and go. Good. There it is. All right? We are going to kind of work that drill four times. Go ahead and give that a rest a little bit.
What we are going to do here is we are going to stand all the way up, so one from the hip, one from the knee, one from the floor. Like that. We are going to walk through [inaudible 00:03:56]. All the way up. Okay, position one. Good. Now, knees and on the floor. Head's down. Now, at the knees, at the hips. Over, there. And go. Good. And now, at that position. Now, at the knees. Go from there. Very good. And now on the floor. I'd just go as slow as you can to the knee, and then, you go. All right?
Stay over. Stay over the bar. Come on, Steve. Looks better. How does that feel?
Danny: Okay. Cool. So like you're not on the floor at all there's no like ... All right. So it's like a root issue. You know?
You know, when you're in a position, that change to or to get ... The best way to do it is warming three positions. Here, knee floor, and then go to move between them, but every time you're at hips you never come up, always on top of the bar. Right? And if you always train positions that way then that's [inaudible 00:04:58] the game.
So you're going to jump as high as you can. You go like this, or you go like ... It's a free jump zone, right?
Danny: So that's where your power is at and you want to [inaudible 00:05:09].
Set up like it's natural, please. Go into [inaudible 00:05:10] position. So I believe that you're a little high. Once you center your pull directly on top of the bar, it's the primary handle. So sink your hips just a hair more. All right, a little more. Good. There. Now, the center of pull is directly on top of the bar and that's what we want. Now, just stand up. Relax. Now, like from there, when it's on the ground, I don't want you to think it'll pull like a deadlift once you move like a squat.
So think when you're squatting, how you put your feet through the floor, ...
Danny: ... you're not like pulling it back. Right?
Danny: So from that position, I want you to actually push your feet through the floor like you're in a squat.
Charlie: So keep my butt down?
Danny: Yes. [inaudible 00:05:50] bar's at your knees.
Good. Pull. There you go. Lower back down. One more time. Good. All right, go down. Relax, take a stand up. See how quick [inaudible 00:06:01] feeling. So that's what ... First pull. That's coming off the floor, that's what it should feel like. So, it's going to feel heavier that way off the floor, because you're using your quads and not your abdomen, but it's going to feel better above the knee and that's what really matters. You know what I mean?
Danny: So me feel ... You're putting yourself above it, the disc stands off the floor to be at an advantage when it matters. Okay? Let's do that one more time. Position two, just at the knee. Good. Again. [inaudible 00:06:34] Good. Very good.
And then you sit. We are going to do one with a [inaudible 00:06:39] and one not. Nice. And you're done. Keep your eye forward too. Good. [inaudible 00:06:56] Feel okay?
Danny: Good. There it is. So we've tried to do that and it's really heavy. It's going to be [inaudible 00:07:13] so you're going to catch it. Do you feel like you're stalling, like you're going to be tight? You're going to catch it tight, but you're just going to have it [inaudible 00:07:20]. Right? And so that's ... I'm not saying fall one time [inaudible 00:07:22]. But so like staying heavy and tense or even like [inaudible 00:07:26] heavy and tense, I would say things like, "Try to power it." Like the goal is to power it. Noway. No one's going [crosstalk 00:07:35].
Charlie: [crosstalk 00:07:36]
Danny: Yeah. And I know there's zero chance I'm going to be able to stop, because if I'm thinking power, I'm going to catch it tight. You know what I mean? If you feel like kind of push you down but feeling it push you down means you're tight. If you're loose, you just go down. You know what I mean?
[00:08:10] In jerk, they call this tight-roping. Or this way, it's like your feet are close, but it's off balance. We need to get a little wider. You're feet are going to [inaudible 00:08:17].
Charlie: [inaudible 00:08:21] start a little bit wider. Do I make it wider or do I [inaudible 00:08:22]?
Danny: That helps, but for me it's going from here to moving them in. So if you put them on [inaudible 00:08:28] it will help [inaudible 00:08:30] really good. Because, actually, if you see Mike, we are going to [inaudible 00:08:34]. But it's like there's a line between the feet. There's, you know, virtually zero chance they actually landed it, but in your head you're thinking like I'm going to buck and roll my land. A typical land, they like over correct so if you're teaching something new ... So yeah so it's a line like you make sure you land it on the side. Put a [inaudible 00:08:54] and have them ... have it be there and have some co-work [inaudible 00:08:56] hips. Right? Then move it after the jerk and they think it's still there. You know?
You're all right. Now, follow back here. Soft back. Back leg, bend your back leg. There, there. That's [inaudible 00:09:21]. Now [inaudible 00:09:22] the back. Good. Step back. Step up. Good.
For you, it's really a soft back knee. [inaudible 00:09:31] Your body weight should be on half way to [inaudible 00:09:37]. You know what I mean? And so that's going to, that soft back leg will help [inaudible 00:09:39].
Bend this knee, there. Now, step back. Step up. Good. Again. Hands at the hips. Go. Good. Okay. Step back. Step up. One more time. Good. Step back. Step up. Good.
There you go. Much better. Step back first. Good. One more jerk. Good. [inaudible 00:10:14] that time. Oh, yeah.
Okay. Now, honestly, for you I have no [inaudible 00:10:35]. It looks really good, especially these weights. Once we kind of got the mid down low, then it looks really good.
Charlie: [inaudible 00:10:41]
Danny: There were minor [inaudible 00:10:42] jump back further [inaudible 00:10:43] ... and quit jumping back as far. [crosstalk 00:10:45] Yeah, exactly. And I mean, the jerk was great. I don't think anything else will really present itself unless we put a little more weight on. [inaudible 00:10:54] If you want to do some more you can, but honestly, I think it looks good.
Charlie: Thank you.
Danny: Like [inaudible 00:11:01] if you keep working, it's going to make ... Your technique is good enough ...
Danny: ... to improve on your strength improves.
All right so I've got Steve here so we just did some snaps, clean and jerk work, what do you think? Out of everything we did, what's one thing that stands out the most that you think you're going to implement moving forward?
Steve: Working on a soft back leg.
Danny: Soft back leg [crosstalk 00:11:19] on the jerk? Yeah, and I think I like that because with that correction, you've also corrected your foot placement ...
Danny: ... as well. And so if I got ... My entire theory on coach with all this, with everything not just weightlifting, but you want to find what's the smallest thing we can do to make the biggest impact?
Danny: Right? So for you, soft back knee corrects like three different things.
Danny: You know? So that's really cool [crosstalk 00:11:40]
Steve: Appreciate your time.
Danny: Yeah. I appreciate that.
And Charlie, I called you Chris earlier on camera.
Charlie: [inaudible 00:11:45]
Danny: Charlie, is there anything that kind of stands out to you that you ... ?
Charlie: Yeah, you definitely fixed my start position. [crosstalk 00:11:52] Yeah. Definitely, I think that was definitely an issue for me, and, you know, just trying to stay strong and go from that position ...
Charlie: ... and not be soft overhead.
Danny: Yeah. Charlie is actually a pretty good lifter. He had ... Overhead, he actually had ... I really liked his overhead position a lot. Yeah. He's a little soft in snatch catch and then that position off the floor, but we tweaked a little and he's actually really good at making those adjustments. Clean and jerk is fucking solid. I watched a couple lifts. I actually guessed I said, "Let me guess, it's about 80% of your back squat." And it is. You just tell how efficient he is with that. So on that, it's more as if you get stronger, it will go up. Which is awesome, because then it's like all right, [inaudible 00:12:29] squats a little and you know they're going to carry over.
Charlie: Right. Thanks for the help, man. Thank you very much.
Danny: All right.
Charlie: Thank you. For sure.