T Nation

Clean and Snatch Jumps for Power and Explosiveness


#1

Hi Coach, would Barbell Clean Jumps and Snatch Jumps be useful exercises to increase power and explosiveness or would the Barbell Squat Jump be better served for this purpose?


#2

They both work and I use both. The jump snatch and jump clean are more of a hip hinge (when you lower the bar to the knees you should to it like a RDL not a squat) and the jump squat is obviously a squat pattern. Just like with training for strength you want both a hinge and a squat in your program, the same can be said for power.


#3

Christian, I’ve been meaning to ask for a while. Are snatch high pulls an arching or squatting pattern? When I set up if I bend much at the waist at all, my knees are almost straight. If I bend the knees I am almost upright. Either way, the bar is not much below the bend in the hip so I find it hard to get speed generated either way or getting my hips into it. It could be from not lengthening the back enough. On a kettlebell swing for example, my hips fire vary hard and snap hard to swing the weight up but not in the sghp. May be a different discussion but if I had to summarize into a simple question, should I be feelings my hips snap hard at the top of the sghp like I do on a kettlebell swing?


#4

You should set up like a romanian deadlift… the bar should be around knee level when you initiate the pull


#5

OK that makes sense. I had been doing sghps from mid thigh level