How to Lower The Snatch & Clean to the Hang | Olympic Weightlifting Technique

Everyone loves dropping weights, but if you do multiple-rep sets of the snatch or clean from the hang, you need to be able to lower the bar under control for subsequent reps. This is never easy as weights get heavy, but knowing how to do it well makes it possible with much bigger weights. Even if you’re using straps, you need to be able to control and absorb the weight with your body properly.

The procedure is simple:

1. Reduce the height of the bar
2. Flip the arms from under to over the bar
3. Lift the body up
4. Push the bar back into the lap
5. Absorb the weight with the legs

First reduce the height of the bar by bending the legs, and also the arms in the snatch. This means less of a drop and less force.

From that lowered position, quickly flip the arms up above the bar into a pulling position. Right as the bar starts moving is the time to reset your hook grip if you’re not using straps.

As the bar is moving down, straighten your legs to lift your body back up again. This again reduces the distance the bar is actually falling relative to the body to minimize force, and puts you in a position to use your legs to absorb the weight.

Push the bar back into your lap so the legs will be able to help support it rather than relying totally on your hands to maintain your grip.

As the weight comes down into the body, bend your legs to absorb it while actively keeping it tucked back into your hips. Be careful not to lean your chest forward or sit your hips back too much or you’ll fall back or the bar will slide off your legs.

If you need to resecure your grip, sit a bit more with the bar tucked tightly into the hips and reset

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[Charles-mvsv]

This is the part every other video leaves out. Thanks! I needed this.

[fastbusiness]

I've learned a lot by watching your videos on olympic lifting. Thanks, and keep 'em coming.

[hamm]

Brilliant in terms of compact description of details

[miikop]

So that’s how you do it! Another excellent video. Thanks Coach!

[robhollis]

Only just subscribed and started watching but I've learnt so much with your short and simplified videos. You don't over complicate things. Keep them coming.

[boris]

I did similar move to lower the bar but my upper thigh still gets bruising. May I should weight for calluses to grow there?

[Eric-cjew]

I have a question because I keep seeing this there's a guy dropping these things from over head with only a 35lb weight on each side and he's a solid 240lb guy is this just being obnoxious or is this actually needed because it's really annoying when this happens 8 times in a row only doing one rep and dropping.

[manfredolopez]

Thanks.
Now, how to lower the Split Jerk.