Some of this misinformation could be attributed to a controversial study published in 1961 that said full squats-in contrast to parallel squats-could increase knee injuries by creating instability in the joint. When I starting writing training articles in the ’80s, I had to continually address the myths that full squats were bad for the knees and that only weightlifters should bounce out of the bottom position of the clean. That settled, let’s move on to the argument that squatting all the way down and bouncing out of the bottom position is harmful. Now look down at your back knee-unless you’re a centaur or were raised by kangaroos, your knee will be positioned in front of your toes. Take a big step forward and freeze in the split position. One reason I hear is that both of these practices create harmful shear forces that try to pry apart the knees.įirst, having the knees extend past the toes is a characteristic of natural human movement. Now I’d like to address the belief that full cleans should be avoided because the knees should not extend in front of the toes during squats and that only weightlifters should bounce out of the rock-bottom catch position in the clean. The takeaway here is that weightlifting is a sport that not only requires exceptional flexibility but also develops it. I’ve been involved in the sport of weightlifting for over four decades, and I can assure you that most weightlifting coaches will simply start new lifters with overhead squats-that’s it! After a few sessions, they will progress into power snatches and then full snatches however, exceptional athletes can often hit good positions in the full lifts during their first training session. Pictured is Nicole Patruno, one of my athletes and a member of the Team BFS Weightlifting Club. The overhead squat duplicates the bottom position of a snatch and develops flexibility and dynamic strength. Rather than prescribing a laundry list of stretches and corrective strength training exercises, how about simply performing overhead squats! Using this information, the trainer could resolve these faults by having the athlete stretch the muscles that are tight and strengthen those that are weak. If the knees flare outward excessively, this could suggest tightness in the piriformis (a muscle involved in hip rotation) or weakness in the thigh adductors. If the knees buckle inward, this could suggest tightness in the thigh adductors or weakness in the glute medius. Weightlifting is a sport that not only requires exceptional flexibility, but also develops it.
HANG CLEAN HOW TO
We learned how to use the overhead squat as an assessment tool and how to correct deficiencies. In fact, in a class on corrective exercise for my master’s degree, we had to complete a modular about the overhead squat. In the field of corrective exercise, one of the most popular tests to assess flexibility and muscle balance is the overhead squat. Seriously? What they are saying, in effect, is that they have identified flexibility deficiencies in their athletes and their solution is to avoid exercises that can fix them! Let me expand on this point. The first ridiculous argument I’ve heard is that most athletes cannot be expected to perform full squat cleans (and certainly not snatches!) because they lack the flexibility to achieve these positions. As a weightlifting coach, I’m here to tell you that their opinions cannot be backed by science and they are doing their athletes a disservice by promoting such nonsense.
There is seemingly no end to the articles and videos by sports coaches, personal trainers, and strength coaches who contend that partial Olympic lifting exercises are just as good, if not better, than the full movements.
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