By Whiteboard Daily
Over 200 pages, including more than 130 illustrations, this eBook (not a physical book) is created to be a reference for anyone who wants to learn or coach the clean and snatch. Included are the most relevant clean and snatch posts on Whiteboard Daily. See Table of Contents below.
Suggestions on how to use this eBook:
- Print off pages to serve as a reference for your athletes.
- Use as educational content for coaching staff.
- Use a projector to shine images on gym wall, trace with paint
Upon checkout, you will receive an email with a link to download this eBook. Whenever a revision is made in the future to this specific volume, you will receive an email with a link to download the most current version.
I sincerely hope this provides you with valuable coaching content!
Format: PDF - NOT A PHYSICAL BOOK
Size: 105.4 MB
Total Pages: 228
136 illustrations with captions
Table of Contents - Each listing is an illustration
MOVEMENT SEQUENCES
6 - Snatch movement sequence
8 - Clean movement sequence
STANCE CUES
10 - “Barbell over mid-foot”
12 - “Barbell over shoelaces”
13 - Foot position
GRIP CUES
16 - “Peace fingers”
18 - “Knuckles to the floor…”
19 - “Thumbs touch thighs”
21 - “March your knees”
22 - “Elbows at 90”
24 - “Make a right angle”
25 - Barbell grip width
27 - “Remember your pinky…”
SET UP CUES
29 - Start position
31 - “Elbows out”
32 - “Eyes on the horizon”
34 - “Eyes up, chest out”
35 - “Do NOT move the barbell…”
37 - “Cheat code”
38 - “Better start = …”
40 - “Free throw line”
41 - “Tighter = lighter”
43 - “1-2-3”
44 - “Soft knees, hips back”
46 - Body proportions
1ST PULL CUES
48 - “Three best friends”
50 - “Avoid the stripper booty”
51 - “Armpits over the bar”
53 - “Push your chest away…”
54 - “It’s not a fecking pull”
56 - “Don’t be a jerk”
57 - “Squat the 1st pull”
59 - “Controlled off the floor…”
60 - “Nail the toe…”
62 - “Arms are ropes”
63 - “No wake zone”
2ND PULL CUES
66 - “Brush not a bang”
68 - “Brush up your shirt”
69 - “Credit card vertical”
71 - “Extension = dentist’s office”
72 - “Elbows above hands”
74 - “Extend before you bend”
75 - “Finish the pull” (v1)
77 - “Finish the pull” (v2)
78 - “Get tall before you get small”
80 - “Head to the ceiling”
81 - “Hips move like an uppercut”
83 - “Jump hard, not high”
84 - “The launch point”
86 - “Legs drive through the toes”
87 - “Let your hips do the work”
89 - “Check the method, man”
90 - “Patience”
92 - “Patience is power”
93 - “Jump the gap”
95 - “Pendulum”
96 - “Plane on the runway”
98 - “Scarecrow”
99 - “Shoulders behind hips”
101 - “Toes and traps”
102 - “Trigger at your hips”
104 - “The scoop”
105 - “Whatever’s pissed you off…”
107 - “Shrug bridges the gap”
3RD PULL CUES
109 - “You gotta commit”
111 - “Close enough to smell it”
112 - “Elbows drive high and back”
114 - “Pull yourself under the bar”
115 - “If you hesitate…”
RECEIVE CUES
118 - “1 kilo plate toss”
120 - “You gotta believe…”
121 - “Foot is a bumper plate”
123 - “Hear your feet”
124 - “Be a dog, not a kitty cat”
126 - “Jump hard, land hard”
127 - “Stick the landing”
129 - “Bar = axle, elbows = wheel”
130 - “Bar is pivot point”
132 - “Butt back”
133 - “Chest up into the bar”
135 - “Click-click boom!”
136 - “Meet the bar”
138 - “Release the hook grip”
139 - “Take a seat”
141 - “The bounce”
142 - “Lockout & land”
144 - “Martini glass not wine glass”
145 - “Pull the bar apart”
147 - “Punch & pop”
148 - “Punch that mofo really hard”
150 - “Stick, stabilize, stand”
SEQUENCING CUES
152 - Anchors for force application
154 - “Hips extend, then flex”
155 - “Hop, drop”
157 - “Jump up - shrug down”
158 - “Knees go back…
160 - “Rocket fuel stages”
161 - “Trap door”
163 - “Up into down”
164 - “When the arms bend…”
BAR PATH CUES
167 - “The area of the base”
169 - “Move your body around…”
170 - “Take the elevator…”
172 - “A gnat’s ass”
173 - “Half a heart”
175 - “Less hump, more jump”
176 - “Pull up your sweatpants”
178 - “Pull yourself under the bar”
179 - “Rubber ball bounce”
181 - “Straight through the roof”
182 - “Tighter = lighter”
184 - “Up not out”
185 - “Keep it in the gutter”
SPEED CUES
188 - “Bar speed builds” (speedometer)
190 - “Bar speed builds” (parking lot…)
191 - “Bat swing velocity”
193 - “Ignite your lift”
194 - “Send it”
FRONT RACK CUES
197 - “Create a shelf”
199 - “The front rack channel”
200 - “Triangles of support”
202 - “Trunk supports the bar”
PERSPECTIVES
204 - Requirements for a Successful Lift
206 - “C.R.E.A.M.”
207 - “Before you master this…”
209 - “Copy Machine”
210 - Oly Mechanics Hierarchy
212 - “Own your position”
213 - “The 10 Clean Commandments”
215 - “The House of WL Fundamentals”
216 - “Think box & play box”
218 - “Transformers”
MISCELLANEOUS
220 - Skill Transfer — box jumps
222 - Power position
223 - “Reverse T-Rex”
225 - Panda pull
