Drills/ Exercises to stay over the bar, and on the heels during second pull

[BTBAM]

Similar to Kaleb here @ around 6:20 http://www.youtube.com/watch?v=q4fig...eature=g-all-c

I, too, have a problem with shooting my knees and hips forward, coming on the toes and rotating the torso backwards during the second pull. I am losing some serious power from this, as well as losing a lot of my lifts out front (almost every miss is forward). The bar gets way too far away from me after extension.

Any tips?

[T Nasty]

Doing 'No Hands / No Feet' cleans and snatches should help you with staying on your heels longer. When doing the drills, try to keep your heels flat on the floor. There are a couple of long threads here on these drills if you're interested.

[BTBAM]

Originally Posted by T Nasty

Doing 'No Hands / No Feet' cleans and snatches should help you with staying on your heels longer. When doing the drills, try to keep your heels flat on the floor. There are a couple of long threads here on these drills if you're interested.

Yes I am aware of the NHNF exercise and do it regularly, but is there anything else I should do/ focus on? I seem to be banging my head against a wall here trying to address this issue!

[bull.dogz]

Maybe the dirty dancing drill? Between that and the nhnf it has helped me some. And a lot of snatches from the hips and knees.

[Emily Mattes]

How strong are your hips, hams, and glutes? My ability to stay back has improved as I've focused on strengthening those areas with hip thrusts, RDLs, etc.

[glennpendlay]

Kaleb and Tom both have a problem with this, and I am having them do something new in the mornings, snatches on about a 1" platform, with their heel on the platform but the ball of their foot off of it. The goal is to do a snatch without the ball of the foot touching down on the floor, and catch with your whole foot on the platform.

This obviously forces you to stay on the heel and not let the hips come forward too much.

I did a bar path of Kaleb this morning doing them, and it totally changed his pull, to a pull that looks much more like Kevin or Jon.

[kirksman]

Originally Posted by glennpendlay

Kaleb and Tom both have a problem with this, and I am having them do something new in the mornings, snatches on about a 1" platform, with their heel on the platform but the ball of their foot off of it. The goal is to do a snatch without the ball of the foot touching down on the floor, and catch with your whole foot on the platform.

This obviously forces you to stay on the heel and not let the hips come forward too much.

I did a bar path of Kaleb this morning doing them, and it totally changed his pull, to a pull that looks much more like Kevin or Jon.

Very very interesting. Do u have a video of this?

[glennpendlay]

Yeah, I did take one video of Kaleb. Give me a sec and I'll stick it up on youtube and imbed it.

[bull.dogz]

Originally Posted by glennpendlay

Kaleb and Tom both have a problem with this, and I am having them do something new in the mornings, snatches on about a 1" platform, with their heel on the platform but the ball of their foot off of it. The goal is to do a snatch without the ball of the foot touching down on the floor, and catch with your whole foot on the platform.

This obviously forces you to stay on the heel and not let the hips come forward too much.

I did a bar path of Kaleb this morning doing them, and it totally changed his pull, to a pull that looks much more like Kevin or Jon.

Does that mean they are jumping backwards to get their whole foot on the board?

[glennpendlay]