I received several questions recently about keeping the bar close in the first pull (to right above the knee.)

I will explain some basics and offer simple solutions.

initial position of the bar in 3 Words

First things first - I'll explain in 3 words - in the starting position bar should be touching your shins. That's 3 words. Simple. Basic.

Whoever says anything different (as a general advice, not individualized) has a different agenda in mind, or simply copies someone else without much thought.

Be suspicious about anyone using more than 3 words for description and fashionably dropping words like "phalanges" or "metatarsal" or "anterior" into their essay - to confuse you to establish the author as an "expert" in the field and you as an idiot. I work with youth, and some international lifters online, I cannot be using such language.

If your shins are bleeding - yes you kept that bar close, but you made a technical error. Most likely your shoulders went up before your hips (as if trying to overcorrect the stripper pull.) So, you fixed one problem, however you created another.

elephant in the room

It is flexibility of your back, mostly upper back. Common problem of many adult lifters.

Most coaches don't put enough importance on this, they just focus on programming and lifting bigger weights. Sometimes you need to be the bad guy and point out that there's no such a thing as a rounded back snatch.

Well... actually... there is such a thing, and you can lift quite impressive weights with rounded back, just not in my class.

Big chest and scapula retracted - that's what keeps the bar close. I purposefully try not to list all the muscles involved - many deep and superficial muscles of you back, not just "popular" lats.

“When I coach you, if you cannot properly arch your back, you do not perform any lifts from the floor, period. You work on flexibility first. Harsh, but necessary. ”

I repeat, no snatches, no cleans from the floor, no matter how strong and "experienced" you are. If flexibility is ok (not perfect yet) I would allow some adults, but never youth. Many adults disagree with me on this... and I have a luxury to refuse to coach them.

Most likely, you will start compensating for your bad flexibility, most likely by bending your arms (we are on the same page that this is not good, right?)

Below, a very simple solution for flexibility that I like. I know many more, but this is not time to impress with knowledge of 20 exercises, but to get you something that works.

Isometric Positional hold

Simple doesn't mean easy. Wear your straps and let's go:

start with barbell at your hips - end position of clean deadlift.
weight is not very heavy, but probably more than empty bar.
lower bar to lowest clean deadlift position where you maintain perfect arch.
at this point you hold it for 30-60 sec. That's one set.
you'll do about 10 sets, every set try going 1cm lower.
you will start losing arch after you start getting a little tired, that's normal.
your partner or coach stays with you for the whole time and gives you an honest feedback by gently tapping the buldging/mispositioned area of your back or physically putting you into good position.
verbal cues are not very effective, but partner can offer encouragement.
you need a partner, because you will not be honest with yourself and you will not be able to feel back un-arching.
partner also watches for any cheating, such as going on heels and counterbalancing with butt.
your partner needs to be an intelligent person, coaching certificate is not required.

Snatch grip version is obviously even harder.

How It's Done

In China, they all started young and have no flexibility issues - holds are used for positional weakness and torture.

More than bodyweight for him.

I'll be honest with you: if a new person shows up at my door, and I do this exercise plus some empty bar technique for 1 hour, only 10% people will ever return to train with me again. Or maybe it's my personality?

popular advice

From my experience, there isn't much benefit from popular and logical advice: a few sets of heavy pull from floor to the knee, or even from deficit to the knee at the end of your training session.

These exercises are fine if you're working on some specific positional strength that you might not have (right off the floor) and you cannot find one exact underlying weakness (such as quads, or lower back strength.)

I haven't noticed any transfer from this method to the actual lifts.

If you still want to try, do 1 pull to knee followed by 1 clean or snatch within the same set.

corrective exercises - the use of them

I like two approaches, when flexibility is not an issue:

slowing down the start from the floor to a level where you are able to do it with keeping bar close.
using high pulls or deadlifts right before snatches and cleans, within the same set: high transferability, first exercise calm and under control primes the technique for the second classical lift.

little bodybuilding never hurt anyone

Below my favorite exercises to open chest without dishonor of flexibility work.

Just kidding, you should still do regular dynamic and static flexibility in addition to these, no shame in doing a little yoga.

I'm leaving this without comment. You know what to do and when...

Enough reading, it won't make you any stronger, time for some weights!

Write to me with any additional questions or suggestions.