Snatch and Clean More with One Deadlift Variation

September 25, 2017

Have you heard the cue, “Patience!”

Have you been told you’re getting, “behind the bar,” or “need to stay over the bar?”

If so, than this one deadlift variation is going to be huge for you!

The Deadlift to JUST above the knee

**If you’re having trouble getting into a good start position then mobility is often the culprit! Check out our free Mobility for Weightlifting Schedule to help this process!**

As we move through the snatch and the clean. We pass the knee. If we’re unfamiliar with this position, weak in this position or off balance in this position than bad things are going to happen!

Add this into your training:

1. Get into a good start position for either the snatch or clean

2. Drive your legs and STOP with the bar just above the knee

3. To be in a good position you need these points:

  • Your torso should hold its angle from the start position. Don’t get pulled forward or “tugged” at the start.
  • Your back should stay flat… not rounded OR over arched…
  • Your lats should be on and the bar should remain close to your knee but shouldn’t be touching
4. Feel free to use this under a tempo, with a pause, or just for reps. I recommend using a tempo and a pause when you first introduce it. You’ll be able to feel your weight balance and the key points above very easily vs. going through the movement quickly.

Watch the video above to see this in action vs. just reading about it.

Final Thoughts

I’m always amazed by how many athletes don’t realize they’re not strong in this position. Even if you have a great traditional deadlift you’ll be surprised by how this will feel when you hit this position.

Good luck!

This is a guest post from Drew Dillon, head coach and co-founder of Project Lift during his lifting career as
 an athlete Drew placed as high as 4th at a USA Weightlifting Nationals and is a personal coach to 2012 Olympian Holley Mangold. He is also know as a weber grill snob and will routinely ask you "what is for dinner" during training. You can follow Drew on Instagram and YouTube.

Snatch and Clean More with One Deadlift Variation #crossfit