Welcome back to another episode of the USA Weightlifting Podcast. In this episode we will be starting a new Tip Series that is going to help enhance your technique, improve strength in specific positions, and overall help towards becoming more efficient in your lifts! In this episode we’ll be going over pausing at the knee, from becoming more aware of getting to this point from your start position, to what to do with your shoulders, today’s tip is all about getting comfortable and STRONG at this critical point within your snatch and clean.

Topics:

01:30 - Pausing just above the knee
18:00 - Becoming aware
27:30 - What to do with your shoulders
34:35 - Pausing off the floor

Instruction:

Pause above the knee on half of your warm up reps up to about 70% as you are working to a heavy single, or building to your working sets for the day on any snatch or clean workout.

In this pause position ensure:
1. The bar is touching the top of the knee cap (unless you are using an adjusted level to best improve your movement).
2. The entire foot is grounded, gripping floor with your big toes.
3. Slight bend in the knee with shins vertical (or close to it).
4. Tight back with shoulders covering the bar.