Podcast
Questions and Answers
What corrective exercise is best suited for addressing improper starting position in a lift?
What corrective exercise is best suited for addressing improper starting position in a lift?
Which cue is most effective for correcting the issue of the bar moving straight up past the knees?
Which cue is most effective for correcting the issue of the bar moving straight up past the knees?
What exercise is recommended to correct excessive hip extension during the second pull?
What exercise is recommended to correct excessive hip extension during the second pull?
Which of the following cues is aimed at preventing the swinging of the bar forward during the third pull?
Which of the following cues is aimed at preventing the swinging of the bar forward during the third pull?
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What is likely to cause jumping backward during a lift?
What is likely to cause jumping backward during a lift?
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Which of the following corrective exercises is NOT recommended for addressing a slow or weak third pull?
Which of the following corrective exercises is NOT recommended for addressing a slow or weak third pull?
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What is a common cause of early scoop during the snatch or clean?
What is a common cause of early scoop during the snatch or clean?
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Which cue would most likely help correct premature arm bend in the snatch or clean?
Which cue would most likely help correct premature arm bend in the snatch or clean?
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What is an appropriate corrective exercise for a lifter who experiences hitching during the pull?
What is an appropriate corrective exercise for a lifter who experiences hitching during the pull?
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Which cue is least likely to improve performance for a lifter struggling with excessive hip extension?
Which cue is least likely to improve performance for a lifter struggling with excessive hip extension?
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Which corrective exercise emphasizes relaxed arms to address premature arm bend?
Which corrective exercise emphasizes relaxed arms to address premature arm bend?
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What corrective exercise focuses on patient movement essential to avoid early scoop?
What corrective exercise focuses on patient movement essential to avoid early scoop?
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What corrective exercise is recommended for a lifter with limited thoracic extension due to a hyperkyphotic thoracic spine?
What corrective exercise is recommended for a lifter with limited thoracic extension due to a hyperkyphotic thoracic spine?
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Which cue is appropriate for correcting the issue of excessive forward lean during a squat?
Which cue is appropriate for correcting the issue of excessive forward lean during a squat?
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What is a characteristic description of over-gripping the bar during the turnover?
What is a characteristic description of over-gripping the bar during the turnover?
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Which of the following exercises is NOT recommended for improving limited mobility in the rack position?
Which of the following exercises is NOT recommended for improving limited mobility in the rack position?
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What would be the correct cue to alleviate issues with the bar being too far forward?
What would be the correct cue to alleviate issues with the bar being too far forward?
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Which corrective exercise helps a lifter address elbows that don’t rotate fast enough during turnover?
Which corrective exercise helps a lifter address elbows that don’t rotate fast enough during turnover?
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What problem characterizes limited shoulder or wrist mobility in lifting?
What problem characterizes limited shoulder or wrist mobility in lifting?
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To combat the issue of feet sweeping backward during a lift, which cue should be emphasized?
To combat the issue of feet sweeping backward during a lift, which cue should be emphasized?
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Which of the following exercises would be least effective in addressing the issue of insufficient thoracic mobility?
Which of the following exercises would be least effective in addressing the issue of insufficient thoracic mobility?
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What is a potential cause of bar crashing into the rack position?
What is a potential cause of bar crashing into the rack position?
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Which cue is most appropriate for preventing the bar from swinging forward?
Which cue is most appropriate for preventing the bar from swinging forward?
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What exercise can help correct premature grip release during turnover?
What exercise can help correct premature grip release during turnover?
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Which corrective exercise is recommended for addressing over-pulling?
Which corrective exercise is recommended for addressing over-pulling?
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Inadequate trunk strength can lead to which issue during the lift?
Inadequate trunk strength can lead to which issue during the lift?
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What should a lifter focus on to mitigate the risk of bar crashing into their shoulders?
What should a lifter focus on to mitigate the risk of bar crashing into their shoulders?
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Which of the following cues would best support proper turnover mechanics?
Which of the following cues would best support proper turnover mechanics?
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What is one of the corrective exercises for addressing bar swinging forward?
What is one of the corrective exercises for addressing bar swinging forward?
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Which factor is primarily related to the risk of premature grip release?
Which factor is primarily related to the risk of premature grip release?
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Study Notes
Weightlifting Errors and Corrections
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Leading with the Hips:
- Hips rise faster than shoulders during initial pull, causing back angle imbalance.
- Possible causes include weak legs relative to hip strength, or rushing off the floor.
- Corrective exercises include deadlifts and pulls with pauses, slow-pull snatch/clean, front squat and pause back squat.
- Cues include "squeeze it off the floor," "chest up off the floor," and "control off the floor."
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Jumping Forward:
- Lifter jumps forward during snatch/clean due to forward imbalance in the pull.
- Possible causes include improper balance/bar path during the pull, shoulders positioned too far forward, or bar swinging away from the body.
- Non-specific corrections include barriers, virtual lines, and over-correction (jumping backward).
- Specific corrective exercises include floating deadlifts and slow pulls, hang snatch/clean variations.
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Failure to Shift Weight Back in First Pull:
- Barbell-lifter system remains too far forward, leading to poor balance and an ineffective pull.
- Corrective exercises include halting snatch/clean deadlift (pause just below the knees), segment pulls with pauses, and snatch/clean lift-offs.
- Cues include "back off the floor," "bring it back to your hips," and "keep the weight over your whole foot."
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Improper Starting Position:
- Starting too far forward or backward disrupts the lift from the outset.
- Corrective exercises include static start deadlifts and floating deadlifts, lift-offs (to focus on initial balance), and eccentric deadlifts (slow descent).
- Cues include "keep your chest up," "weight over midfoot," and "push against the floor evenly."
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Bar Moving Straight Up Past Knees:
- Bar moves vertically without engaging the body, causing it to drift away.
- Corrective exercises include halting pulls and deadlifts, hang snatch/clean (from knees or mid-thigh), and slow-pull snatch/clean to reinforce control.
- Cues include "bring it in," "keep the bar close past the knees," and "push it into your lap."
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Bumping or Swinging the Bar Forward in the Second Pull:
- Bar moves forward during final pull extension due to excessive hip extension or poor upper body control.
- Possible causes include excessive hip extension, incomplete leg drive, and excessive bar-body distance before contact.
- Corrective exercises include power position snatch/clean, dip snatch/clean, snatch/clean pull, quarter squat jumps, back squat jumps, snatch/clean high-pull, snatch/clean pull with pauses, and dip snatch/clean.
- Cues include "get tall," "drive up," "push through the legs," "push all the way up," "keep pressing with the legs," "keep it close," and "pull the bar into your hips."
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Swinging the Bar Forward in the Third Pull
- Bar arcs forward while pulling under it, often due to stiff arms or improper turnover.
- Corrective exercises include tall snatch/clean, muscle snatch/clean, and snatch/clean high-pull.
- Cues include "elbows high and out," "pull the bar close," and "turn it over as high as possible."
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Jumping Backward
- Lifter's body shifts backward during the pull, leading to instability in receiving position.
- Possible causes include balance too far back during pull, excessive hip extension, and improper foot movement in the third pull.
- Corrective exercises include snatch/clean deadlifts with extended holds, hang snatch/clean pulls, and drop snatch/snatch balance (for precise footwork).
- Cues include "land flat-footed," "drive straight up," and "get tall."
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Premature Arm Bend
- Elbows bend early in the pulling motion, reducing power transfer from legs to hips.
- Possible causes include forward imbalance, using an arm row to compensate, and confusion about proper arm positioning.
- Corrective exercises include high-pull variations, segment pulls with pauses, and tall snatch/clean (to emphasise relaxed arms).
- Cues include "loose arms," "let the bar stretch your arms," and "pull with your legs, not your arms."
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Early Scoop
- Lifter transitions to second pull too early, leading to poor bar path and reduced acceleration.
- Corrective exercises include halting snatch/clean deadlifts (pausing at mid-thigh), slow-pull snatch/clean, and snatch/clean from the hang with focus on leg drive.
- Cues include "be patient," "wait until it hits the high thigh," and "stay over the bar longer."
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Slow or Weak Third Pull
- Lifter's descent under the bar is slow or hesitant, often due to poor timing or lack of aggression.
- Corrective exercises include tall snatch/clean with practice of speed under the bar, muscle snatch/clean to reinforce turnover mechanics, and power snatch/clean to train explosive movement under the bar.
- Cues include "aggressive under the bar," "snap it overhead," and "lock it overhead as your feet hit the floor."
and more...
Snatch and Clean Errors
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Press-out or Soft Overhead: The lifter fails to lock out the elbows securely after receiving the bar. Causes include improper timing, weak or unaggressive overhead, limited mobility, and tight grip. Corrective exercises include timing and turnover, overhead strength, mobility work, and grip relaxation. Cues include "punch it up right away," "reach and lock the elbows."
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Missing Behind: The bar travels too far backward during the turnover, leading to a miss behind the lifter. Causes include excessive grip width, poor overhead position, and diving head/chest in the turnover. Corrective exercises include adjusting grip width, strengthening overhead position, and correcting the turnover mechanics. Cues include "lock in the upper back," "squeeze elbows locked," "keep the chest up in the turnover."
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Diving the Head & Chest in the Turnover: The lifter ducks their head and chest forward, compromising the receiving position. Corrective exercises include tall snatch, drop snatch, snatch balance, and muscle snatch. Cues include "head up in the turnover," "squat straight down," "straight up, straight down," and "chest up, head up."
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Swinging the Bar Forward: The bar path swings forward causing instability. Causes include excessive hip extension/improper arm mechanics. Corrective exercises include high-pull, dip snatch, and snatch from power position. Cues include "elbows high and out," "pull close to body," and "smooth pull under the bar."
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Lifting Feet Prematurely: The lifter lifts feet too early, causing forward movement. Corrective exercises to prevent premature lifting include snatch pull and power snatch, hang snatch, and keeping the pressure on the floor. Cues include "keep pressure against the floor," "push hard with the legs," and "drive all the way up."
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And more...
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Description
This quiz addresses common errors in weightlifting, focusing on issues like leading with the hips and jumping forward during the snatch and clean. Understand the causes of these mistakes and learn effective corrective exercises to enhance your lifting technique. Improve your performance and prevent injuries with targeted strategies.
