Getting under the barbell quickly and effectively in the clean and snatch is a key component to mastering Olympic lifts.
These explosive movements require not only speed and power but also coordination, timing, and mobility. For athletes who want to improve their performance in the clean and snatch, specifically in the pull-under or “catch” phase, targeted training can make a big difference.
Here are six exercises that will help you get under the barbell faster and more confidently, improving your technique and strength in both the clean and snatch.
1. Tall Cleans and Tall Snatches
Purpose: Improve speed and coordination when pulling under the barbell.
How to Perform:
- Tall Clean: Start from a standing position with the barbell in your hands, arms fully extended, and feet under your hips. Without any dip or upward pull, quickly pull yourself under the bar into a front squat position. Focus on landing in a deep front squat with a strong rack position.
- Tall Snatch: Similar to the tall clean, but with a snatch grip. Begin standing tall with the barbell at hip height. Rapidly pull yourself under the bar, catching it overhead in a deep squat.
Why It Works: Tall cleans and snatches teach you to focus on pulling yourself under the bar, rather than relying on upward momentum. These drills emphasize the speed needed to get into the receiving position and improve your timing without adding extra weight.
2. Snatch and Clean High Pulls
Purpose: Build pulling power and reinforce proper upper body positioning during the second pull.
How to Perform:
- Snatch High Pull: Start in the snatch setup position. Perform the lift by driving through the legs and pulling the barbell explosively to chest height, keeping the bar close to your body. Elbows should be high and pointed outward.
- Clean High Pull: Similar to the snatch version, but with a narrower grip. Focus on pulling the bar to just below chest height.
Why It Works: High pulls focus on the powerful second pull and help develop the strength and coordination needed to generate enough momentum to get under the bar quickly. By keeping the bar close and pulling high, you’ll reinforce good bar path and upper body strength.
3. Drop Snatch and Drop Clean
Purpose: Improve speed and confidence in the catch position.
How to Perform:
- Drop Snatch: Begin standing with the barbell on your back, in the same position as if you were preparing for a back squat. Without any upward motion, aggressively drop into a deep overhead squat, catching the bar overhead with locked-out arms.
- Drop Clean: Start with the barbell in front of your shoulders in a front rack position. Without any pull or dip, drop rapidly into a front squat, catching the bar in the front rack position.
Why It Works: Drop drills train your body to get under the bar without any assistance from upward momentum. These exercises improve your reflexes, speed, and confidence when dropping into the receiving position in the snatch and clean.
4. Snatch Balance
Purpose: Enhance stability and speed in the snatch catch position.
How to Perform:
- Start with the barbell on your back, as you would for a back squat, with a snatch-width grip.
- Perform a quick dip and drive (similar to the start of a push press), but instead of pressing the bar upward, focus on dropping under the bar as quickly as possible into an overhead squat.
- Catch the bar overhead and stabilize it as you stand back up.
Why It Works: The snatch balance develops your ability to quickly get into a solid overhead squat position with stability. It helps you practice receiving the bar at the bottom of the snatch while improving shoulder mobility and strength.
5. Front Squat and Overhead Squat
Purpose: Build strength and mobility in the catch positions for both the clean and snatch.
How to Perform:
- Front Squat: Start with the barbell in the front rack position. Perform a squat while keeping your torso upright and maintaining a strong front rack with elbows high.
- Overhead Squat: With the barbell overhead, feet at shoulder width, and core engaged, squat as deep as possible while maintaining the barbell in a stable, locked-out position overhead.
Why It Works: Front and overhead squats are essential for strengthening the positions you need in the clean and snatch. The front squat strengthens your legs and core to support the clean catch, while the overhead squat improves shoulder mobility, stability, and core control in the snatch.
6. Paused Clean or Snatch at the Catch
Purpose: Reinforce good positioning and control in the catch phase.
How to Perform:
- Perform a clean or snatch as normal, but when you reach the catch position, hold it for 3-5 seconds before standing up.
- In the clean, hold in the front squat position; in the snatch, hold in the overhead squat position.
Why It Works: Adding a pause in the catch position helps you focus on your balance, stability, and posture. This drill teaches you to control the barbell and maintain a solid position under load, which is crucial for a successful lift in both the clean and snatch.
Improving your ability to get under the barbell in the clean and snatch requires a combination of speed, strength, and mobility.
By incorporating these exercises into your training routine, you’ll develop better technique, faster reflexes, and stronger positions in the catch phase. Remember that practicing with good form and gradually increasing the intensity will help you improve both your Olympic lifts and overall athletic performance.
Need programming to follow? Check out our 3 Day Oly Program – designed to be added on to your regular training!