Technique Thursday: Speed Under The Bar

If you are a lifter you know that some days getting under a heavy barbell can be frustrating. Pulling yourself under the barbell is just as much of an important skill as lifting the weight from the ground.

First, I want you to notice that I used the word "Pull" when getting under the bar. You will hear either two cues to "Drop" under the bar or to "Pull" yourself under the bar. Dropping can very easily mean a free fall which does not take much effort, or require you to be active. However, pulling yourself below the bar requires you to use your arms, shoulders, and hamstrings. You actively pull yourself under the barbell using your arms and shoulders, creating active arms for the receiving position, and engage your hamstrings to pull you into a squat.

Below is a video of Anna performing Drop Cleans, I know I just went over the difference of the words Drop and Pull, but this is how I have grown to know what this movement is called. These can be performed in a warm-up or performed in sets with a moderate weight.

- Grip outside the hips.

- Roll up on to your tip toes.

- Shrug shoulders upward.

This is the moment in the clean right before one would pull themselves under the bar. In other words, full extension.

Snatch Balance, these can help increase speed under the barbell. These are also great for warming up, but also can be done in sets with a moderate weight.

- Barbell on your back rack.

- Fast dip and drive.

- Squat at the same moment your arms lock out.

I would recommend pairing this with some moderate weight Muscle Snatches to ensure you're also practicing lifting the bar as high as you can.