15th
June
2010
Power Vs. Squat
posted in Discussion |
This was taken from Greg Everett’s newsletter at Catalyst Athletics:
There is a lot of confusion surrounding the differences in executing a power snatch or clean vs the full squat variation of the lift. Here’s the good news – There’s really no difference. The mechanics of the lifts are identical – the only difference is the height at which the lifter receives the bar and arrests downward movement. For a lift to qualify as power, the athlete must stop with the thighs above horizontal. It doesn’t matter how high the bar is turned over and either fixed overhead or racked on the shoulders; if the athlete continues into a squat or any depth below horizontal thighs, it is not a power snatch or clean.In all cases, it’s critical to understand that the bar is received above the bottom position and the athlete squats with the weight to some degree. One of the most common mistakes beginners make is trying to “catch low”. This creates problems like incomplete pulls, the bar crashing on the lifter, disconnection between the lifter and the bar, reduced ability to absorb the downward force, less opportunity to correct instability, and more difficult recoveries.
In most workouts, we typically perform power cleans/snatches as they have a faster cycle rate. This has lead to decreased capacities in a squat versions for many people and even a fear of the movements in some. What has been your experience with the squat movements and which do you prefer? What’s your reasoning?
Brett’s vest is only 20lbs and he needed 25… Crossfitters are genius!
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Until recently, I’ve been able to move more weight via the power cleans/snatches vs. the squat versions. For me, it seems to be due to un-familiarity with the movement, fear, etc. As I’ve spent more time familiarizing myself with the squat versions over the last 1-2 years, I’ve seen my squat cleans/snatches catch up, and surpass the power version – although I still feel more comfortable with the power moves.
If you can power clean/snatch it ….you can definitely lift more with a squat clean/snatch. I have really been driving this into those at CF Lineage too. I am also guilty of using the power position because getting low is hard. I have not allowed myself to power clean/snatch anything in the past 2 months and it is making a huge difference. I have seen my squat # and thrusters improve immensely. Not just in weight but technique. I think that sometimes as a beginner we allow the power clean as it is ‘less technical? easier?(not really sure why)’ when really we should be enforcing the squat every time from the beginning to eliminate the fear of the movement. So I say to all, squat now….or forever miss that lift..
I definitely find the squat versions more intimidating – especially the snatch. Squat cleans feel better for me now than they used to & I would like to get more practice with the squat versions of both movements. As Chad will attest, I’m sure, there is definitely no middle ground for me – I either catch it in a squat or hardly bend my knees at all when I catch it. Looking at competitive oly lifting, they only do squat versions of the movements, so obviously it allows for heavier lifts.
I found it interesting that Greg says that it is a mistake to try to catch low – I thought that was what we are supposed to do? Or should we just catch it where it’s comfortable (I don’t mean a pseudo squat clean, but just not trying to catch it lower than would be natural I guess)?
Sandra,
In Greg’s world, you shouldn’t catch it too low because then you aren’t prepared and your body isn’t set to receive the weights. Ultimately you catch the weight a little above full depth with your body prepared and under tension and then will settle a bit into full depth at that time. Also, he’s trying to get people to go the other way and get better at a power clean by catching higher. Essentially, work on the power to get the weight up high while it’s light enough.
In your world however, we need to do the opposite. You still don’t want to slam into the bottom of the squat without tension in your muscles, but we do need you to focus on catching lower. This is to help you develop the ability to go that low and to lose the fear of it. In the end, a combination of the two is what’s needed for maximum weights. You’re going to pull that dang thing as high as you possibly can but then get your arse under it as fast as possible.
Make sense?
Yes Chad – thanks for the clarification.
Matt @ Greg Plitt workout routine…
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