Starting Position for the Snatch & Clean

The precise starting position will vary somewhat among lifters, but with rare exceptions, the position will meet a handful of simple criteria.

The starting position is defined as the position of the lifter and barbell the last moment before the bar separates from the floor—it is not the position the lifter initiates any motion from in a dynamic start.

The bar should start approximately over the balls of the foot. This can be adjusted in either direction based on proportions and resulting shin angle—shorter lifters may be able to start it slightly farther back, and taller lifters may need to start it farther forward. In no case should it be in front of the foot or so far back it restricts the shins’ optimal position.

The head should be directed forward and the eyes focused straight ahead or slightly higher. This allows a consistent focal point during the lift for better balance and helps keep the posture upright, and the head-up position also allows more forceful back extension.

The shoulder joint should be directly above the bar or only very slightly in front of it, making the arm approximately vertical when viewed from the side. This will place the leading edge of the shoulder slightly in front of the bar.

The shoulder blades should be approximately neutral in terms of protraction and retraction and be depressed as a natural part of the lats’ contribution to extending the upper back.

The height of the hips will depend primarily on the lifter’s proportions. Mechanically, it’s easier to lift from the floor if the hips are at least slightly above the knees, and this will be possible for most lifters. For short-legged, long-torsoed lifters, the hips may be at the same level of the knee or even slightly below, but such lifters also have better mechanics to move from such a position.

The only necessary differences for the clean relative to the snatch will be slightly higher hips and the knees spread out less due to the narrower grip. However, a lifter may make other changes by choice or by necessity due to mobility restrictions, such as using a different pulling stance.

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[JuergenNoll]

You keep amazing me. Packing a one-week seminar into less than 3 minutes.

Job. Well. Done.

[demi]

Keep up the good work. These videos keep getting better and better.

[TheEmperorXavier]

wow this is such a freaking good explanation

[fredastaire]

This was an excellent video; perfect for a tall skinny 6'1" lifter with long arms and femurs like myself. Thank You!

[keithlittle]

That was great thorough and to the point!! Outstanding ✊✊

[madame]

Can you please make a video about the startposition in the clean specifically? This would be great!

[srihariPratapaV]

Hey Greg, very new beginner learning to do Olympic lifts. Could you please talk a little slower or pause as you show these critical errors and correct ways to go about the lifts? As a non-native English speaker, I found this a little hard to follow. Thank you.

PS: Amazing content that's why the above request from a fellow Olympic lifting enthusiast.

[brookechrist]

Your information and format used to present it are amazing. Thank you so much for the clean and concise content!

[byam]

Ty ty, had difficulty wrapping my mind on the proper mechanics of a clean setup.

[sundaycooking]

Sir can you make a video for perfect snatch stands

[johnstamper]

Greg Everett is in the same league as Dean Smith of UNC basketball. He is the best.

[lesliedeleon]

Great breakdown and very helpful.Thank you!

[maxrockatansky]

Found you via Instagram. Love the short to the point overviews!

[Laglagpaddy]

Is there a difference in setup, balance, and foot pressure in a clean deadlift vs powerlifting deadlift? Thanks for posting all these super informative vids. They help a long way.

[rix]

Hit the nail right on the head every single god damn time haha
You're appreciated

[justclaymstevens]

Greg, You're videos are amazing and always full of incredible insight. Is there any way to show a video of some of your (or any) lifters starting positions with varying body proportions? You always talk about "taller lifters adjustments, " but those lifters typically also have long torsos and arms to allow the technical cues to still be on point. How would starting position (or any other positions for that matter) be adjusted for a long femur lifter who has short torso and short arms?

[michaeldyer]

Best Olympic weight lifting coach on you tube by far, short and very sweet

[proxlamuz]

Quality video Greg. Keep up the hard work.

[alexanderovodenko]

Best videos on oly lifting on youtube by far.

[MrHeleenify]

Should the legs be as wide open as the arm position (and hip mobility) allows? Meaning: the fact that the legs in clean cannot be as wide as in snatch is solely because your arms are more narrow in the starting position? Thank you