We use the Clean and Jerk from Above the Knee Hanging Position to teach the athlete speed under the bar. The athlete has to create and hold tension in their lower and upper back as the bar is lifted off the ground and lowered to the starting position. Once there, the athlete has to generate maximal vertical thrust from this shortened range of position. Speed under the barbell into proper position is critical. It is because of this necessary timing component of the catch that Coach Micela implements this exercise. Athletes that can master this ability will be more successful as they progress to the floor.
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