Correct Grip for Snatch, Clean, and Jerk | Olympic Weightlifting Technique

Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 10/10/22)

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Easy Fix for a Slanted Lifting Platform (cheap & fast)

If you’ve got a slightly sloped platform, and if it causes the barbell to roll a bit when setting up for pulls from the floor (e.g., deadlifts, rows, snatches, cleans, etc.), this problem needs to be addressed. There are a few ways to fix the issue, so let’s cover them quickly.

Solution #1: Shim the Platform
If the slope is significant, the best solution is to shim your platform. My wife and I often train in our garage gym, and the garage floor has a pretty decent slope to it (as most garage floors do for drainage reasons). We shimmed our platform when we built it, and as a result, the platform is level and works wonderfully for training.

Although very effective, shimming a platform is a pretty involved project and a topic for another article or video as we’re talking about a relatively small slope today. With this in mind, let’s move on to . . .

figure 1: got a bar that rolls away from you? just stand on the other side of the bar.

Solution #2: Lift From the Other Side of the Barbell
If the barbell wants to roll away from you when you set up to deadlift, simply step over the barbell, turn around, and set up facing the opposite direction (Figure 1). The bar will still want to roll, but now it will roll toward you, and your shins will serve as a good barrier for the bar’s unruly behavior.

The drawback here is small but worth noting - we want to set up with the bar over the middle of the foot, and since the bar will roll toward your shins, you’ll need to actually roll the bar forward just a bit when setting up. In summary, it’s not ideal, but it works. Better yet, go with . . .

Solution #3: Use Your Wrist Wraps
The easiest way to solve the problem is to take your wrist wraps, lay one of them flat on the ground immediately in front of the plate(s) on the right side of the barbell, and lay the other wrap flat on the ground immediately in front of the plate(s) on the left side of the barbell (Figure 2). Of course, you can use socks, sponges, lifting straps, etc. - the key is to use something soft and relatively thin (i.e., just thick enough to keep the bar from rolling)

figure 2: Phil & Loren have put wrist wraps on the ground in front of the plates, and this solution stops the bar from rolling.

This solution will arrest the bar’s roll, so you can set up according to a stationary barbell, which is what you’d have if you were lifting on a level platform.

I do not recommend using a small metal weight plate (e.g., a 2.5 lb plate) for two reasons. The first reason is that if you set the bar down slightly forward of where you picked it up - thus landing on the edge of the plate - the bar may come careening back toward your shins, and shins and rolling barbells do not get along well (hint: the barbell wins every time). The wrist wrap solution is much better in this regard since you can set the bar down directly on the wrist wrap with no adverse effects - it has enough “squish” not to pose a problem.

The second reason to avoid using a small plate is that - again - if you set the bar down slightly forward of its original position, you may chip either the small plate or the larger plates on the barbell. Since you obviously don’t want to damage your equipment, just grab your wrist wraps, and you’ll be good to go.

Finally, if a wrist wrap won’t stop the barbell from rolling, your platform probably has enough of a slope that you need to shim it. More on that another day.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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Power Snatch vs Split Snatch vs Squat Snatch: Which One is BEST?

There are 3 different landing positions for the snatch, and each has its own advantages. Starting Strength Coaches Barb Mueller and Phil Meggers explain as Becky Meggers demonstrates these 3 different lifts.

(A Blast from the Past video originally published on 07/18/22)

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What is a Hang Power Snatch? | Olympic Weightlifting Technique

What is a hang power snatch? How is it different from a snatch, power snatch, or hang snatch?

FIGURE 1: THE LIFT STARTS WITH THE BAR HANGING IN THE HANDS (SINCE “HANG” IS PRESENT).

As in our previous snatch articles (click the links above), let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.

“Hang” is Present
We begin by examining the words present or not present in the name of the lift. The word “hang” is present, so the hang snatch starts with the barbell hanging in the hands (Figure 1). Usually, the lift will start somewhere around the middle or lower part of the thigh, but you can also start a hang power snatch from a lower or higher position.

Again - and this is the important part - a hang power snatch simply starts with the bar hanging in the hands, and thus the lift does not start with the bar resting on the floor.

figure 2: the lift is received in a partial depth overhead squat (since “power” is present).

“Power” is Present
The word “power” is present, and “power” refers to a landing position (AKA receiving position) - specifically, a partial squat landing position. As a result, this means that the lift will be caught or received in a partial depth overhead squat position (Figure 2).

So . . . What IS a Hang Power Snatch?
Thus, a hang power snatch is a lift wherein the bar starts hanging in the hands and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then locked out overhead (AKA “received,” “racked,” or “caught”) in a partial depth overhead squat position before it is then stood up.

As always, we hope this helps you get stronger and live better.

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What is a Hang Snatch? | Olympic Weightlifting Technique

What is a hang snatch? How is it different from a power snatch, hang power snatch, or snatch?

FIGURE 1: THE LIFT STARTS WITH THE BAR HANGING IN THE HANDS (SINCE “HANG” IS PRESENT).

As in our snatch and power snatch articles, let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.

“Hang” is Present
We begin by examining the words present or not present in the name of the lift. The word “hang” is present, so the hang snatch starts with the barbell hanging in the hands (Figure 1). Usually, the lift will start somewhere around the middle or lower part of the thigh, but you can also start a hang snatch from a lower or higher position.

Again - and this is the important part - a hang snatch simply starts with the bar hanging in the hands, and thus the lift does not start with the bar resting on the floor.

figure 2: THE LIFT IS RECEIVED IN A FULL DEPTH overhead SQUAT (SINCE “POWER” AND “SPLIT” ARE NOT PRESENT).

No “Power” or “Split”
The words “power” and “split” are absent, so the lift will not be received overhead in the power position (i.e., a partial depth overhead squat), nor will it be received in the split position (i.e., with one foot in front of the torso and one foot behind the torso). By default, this means the lift will be received in a full depth overhead squat (Figure 2).

So . . . What IS a Hang Snatch?
Thus, a hang snatch is a lift wherein the bar starts hanging in the hands and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then locked out overhead (AKA “received,” “racked,” or “caught”) in a full depth overhead squat position before it is then stood up.

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

What is a Power Snatch? | Olympic Weightlifting Technique

What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch?

FIGURE 1: THE LIFT STARTS WITH THE BAR ON THE FLOOR (SINCE “HANG” IS NOT PRESENT).

Let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.

No “Hang”
We begin by looking at the words present or not present in the name of the lift.

The word “hang” is not present, so the power snatch doesn’t start with the barbell hanging in the hands and instead - by default - starts with the bar sitting on the floor (Figure 1).

figure 2: the lift is received in a partial depth overhead squat (since “power” is present).

“Power” is Present
The word “power” is present, and “power” refers to a landing position (AKA receiving position) - specifically, a partial squat landing position.

As a result, this means that the lift will be caught or received in a partial depth overhead squat position (Figure 2).

So . . . What IS a Power Snatch?
Thus, a power snatch is a lift wherein the bar starts on the floor and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then locked out overhead (AKA “received,” “racked,” or “caught”) in a partial depth overhead squat position before it is then stood up.

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?