Common Mistake
The hips are rising first in the dead clean or dead snatch.
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Solution
The shoulders should rise first by extending the hips.
Description
In the dead clean or dead snatch, the pattern to move the weight is a squat movement; the weight is pulled up fast and explosively, and if the hips rise first, then the shoulders come forward rather than leading the pull.
When the shoulders come forward rather than up, this means they stay low, which usually results in another common mistake, which is pulling the weight with the arms. If the hips extend and the shoulders rise first, then they are leading the pull, and the arms can remain straight for as long as possible.
If the arms remain straight for as long as possible, then the legs can do the work that they’re supposed to be doing in a dead clean or dead snatch.
In the following photo, we can see that the shoulders are still low and forward, and the arms are already starting to bend. The feet are also leaving the ground, and all the weight is pulling forward. Imagine the feet flat and the shoulders higher, which would result in the arms being straight and the weight closer to the body.
For the dead clean or dead snatch you want to be able to draw a line side on from the ankles to the shoulders, i.e. keeping the shoulders above the ankles.
Related Video
Related Exercises
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