Errors and Corrections in Weightlifting PDF

Errors and Corrections in Weightlifting Universal Errors in the Snatch and Clean Many technical errors in weightlifting are common to both the snatch and clean, although they may present slightly differently. Understanding the causes of these universal errors and implementi...

Errors and Corrections in Weightlifting Universal Errors in the Snatch and Clean Many technical errors in weightlifting are common to both the snatch and clean, although they may present slightly differently. Understanding the causes of these universal errors and implementing appropriate corrections can help lifters develop more ef cient and consistent lifts. Below is a summary of key universal errors, their causes, corrective exercises, and helpful cues. 1. Leading with the Hips Description: The hips rise faster than the shoulders during the rst pull, creating an undesirable back angle and imbalance. Possible Causes: Weak legs relative to hip strength: Athletes shift the work to the hips due to weaker knee extension. Rushing off the oor: Poor control causes the hips to rise prematurely. Corrective Exercises: Deadlifts and pulls with pauses (e.g., segment deadlift/pull, halting deadlift) Slow-pull snatch/clean Front squat and pause back squat to build knee extension strength Cues: "Squeeze it off the oor" "Chest up off the oor" "Control off the oor" 2. Jumping Forward Description: The lifter jumps forward during the snatch or clean, usually due to forward imbalance at some point in the pull. Possible Causes: Improper balance or bar path during the rst pull Shoulders positioned too far forward Bar swings away from the body Non-Speci c Corrections: Barriers: Place a mat or dowel in front of the lifter to prevent forward jumping. Virtual lines: Use tape or chalk to mark a line the lifter must not cross. Over-correction: Instruct the athlete to jump slightly backward. Speci c Corrective Exercises: Floating deadlifts and slow pulls Hang snatch/clean variations fi fi fl fl fl fl fi fi fi  No-foot snatch/clean (to encourage balance over a stable base) Cues: "Jump through the heels" "Shift back right away" "Stay back off the oor" 3. Failure to Shift Weight Back in First Pull Description: The barbell-lifter system remains too far forward, leading to poor balance and an ineffective pull. Corrective Exercises: Halting snatch/clean deadlift (pause just below the knees) Segment pulls with pauses at key positions Snatch/clean lift-offs to reinforce balance shifts Cues: "Back off the oor" "Bring it back to your hips" "Keep the weight over your whole foot" 4. Improper Starting Position Description: Starting too far forward or backward disrupts the lift from the outset. Corrective Exercises: Static start deadlifts and oating deadlifts Lift-offs to focus on initial balance Eccentric deadlifts (slow descent to reinforce proper setup) Cues: "Keep your chest up" "Weight over midfoot" "Push against the oor evenly" 5. Bar Moving Straight Up Past Knees Description: The bar moves vertically without being brought into the body, causing it to drift away. Corrective Exercises: Halting pulls and deadlifts Hang snatch/clean (from the knees or mid-thigh) Slow-pull snatch/clean to reinforce control Cues: "Bring it in" "Keep the bar close past the knees" "Push it into your lap" fl fl fl fl 6. Bumping or Swinging the Bar Forward in the Second Pull Description: The bar moves forward during the nal extension of the pull due to excessive hip extension or poor upper body control. Possible Causes and Corrections: 1) Excessive hip extension: Exercises: Power position snatch/clean, dip snatch/clean, snatch/clean pull Cues: "Get tall," "Drive up," "Push through the legs” 2) Incomplete leg drive: Exercises: Quarter squat jumps, back squat jumps, snatch/clean high-pull Cues: "Push all the way up," "Keep pressing with the legs" 3) Excessive bar-body distance before contact: Exercises: Snatch/clean pull with pauses, dip snatch/clean Cues: "Keep it close," "Pull the bar into your hips" 7. Swinging the Bar Forward in the Third Pull Description: The bar arcs forward as the lifter pulls under it, often due to stiff arms or improper turnover mechanics. Corrective Exercises: Tall snatch/clean Muscle snatch/clean Snatch/clean high-pull Cues: "Elbows high and out" "Pull the bar close" "Turn it over as high as possible" fi  8. Jumping Backward Description: The lifter's entire body shifts backward, which may lead to instability in the receiving position. Possible Causes: Balance too far back during the pull Excessive hip extension Improper foot movement in the third pull Corrective Exercises: Snatch/clean deadlifts with extended holds Hang snatch/clean pulls Drop snatch and snatch balance to practice precise footwork Cues: "Land at-footed" "Drive straight up" "Get tall" 9. Premature Arm Bend Description: The elbows bend early during the pull, reducing power transfer from the legs and hips. Possible Causes: Forward imbalance, causing the lifter to compensate with an arm row Conceptual misunderstanding of arm positioning Grip too narrow or too tight Corrective Exercises: High-pull variations Segment pulls with pauses Tall snatch/clean to emphasise relaxed arms Cues: "Loose arms" "Let the bar stretch your arms" "Pull with your legs, not your arms" fl 10. Early Scoop Description: The lifter transitions to the second pull too early, often resulting in a poor bar path and reduced acceleration. Corrective Exercises: Halting snatch/clean deadlifts (pausing at the mid-thigh) Slow-pull snatch/clean Snatch/clean from the hang with focus on leg drive Cues: "Be patient" "Wait until it hits the high thigh" "Stay over the bar longer" 11. Slow or Weak Third Pull Description: The lifter’s descent under the bar is slow or hesitant, often due to poor timing or lack of aggression. Corrective Exercises: Tall snatch/clean to practice speed under the bar Muscle snatch/clean to reinforce turnover mechanics Power snatch/clean to train explosive movement under the bar Cues: "Aggressive under the bar" "Snap it overhead" "Lock it overhead as your feet hit the oor" 12. Hitching (Pausing Mid-Pull) Description: The bar pauses or drops slightly during the transition from the rst to the second pull, often due to poor timing or hesitation. Corrective Exercises: Snatch/clean pulls with continuous movement Slow-pull snatch/clean to emphasise constant pressure Complexes with pulls followed by full lifts Cues: "Keep the bar moving" "Smooth through the middle" "Constant pressure against the oor" fl fl fi Snatch Errors The snatch, being a highly technical lift, can present speci c challenges that require targeted corrections. Below is a breakdown of common snatch errors, their causes, and solutions to improve performance. 1. Press-out or Soft Overhead Description: The lifter fails to lock out the elbows securely or presses into the locked position after receiving the bar. Possible Causes: Improper timing or slow turnover: Poor timing delays lockout. Weak or unaggressive overhead position: Insuf cient strength to secure the bar. Limited mobility: Restrictions in shoulders, thoracic spine, hips, or ankles. Excessive grip tightness: Tight gripping slows elbow extension. Corrective Exercises: Timing and turnover: Tall snatch, muscle snatch, drop snatch, snatch balance Overhead strength: Overhead squat, snatch push press, snatch press Mobility work: Clean-grip overhead squat, push press behind the neck Grip relaxation: Drop snatch, dip snatch, high-hang snatch Cues: "Punch it up right away" "Reach and lock the elbows" "Stay aggressive in the turnover" "Squeeze the shoulder blades tight" "Upper back locked in" 2. Missing Behind Description: The bar travels too far backward during the turnover, leading to a miss behind the lifter. Possible Causes: Excessive grip width: A wider grip makes it dif cult to stop backward momentum. Poor overhead position: Limited mobility or weak stabilisation. Diving the head and chest in the turnover: Ducking forward to rush under the bar. Corrective Exercises: Grip width adjustment: Incrementally narrow the grip if needed. Overhead strength: Snatch push press, overhead squat, snatch balance Turnover mechanics: Tall snatch, dip snatch, snatch from power position Cues: "Lock in the upper back" "Squeeze the elbows locked" "Squat straight under it" "Keep the chest up in the turnover" "Punch up on the bar" fi fi fi 3. Diving the Head & Chest in the Turnover Description: The lifter ducks their head and chest forward during the pull under the bar, compromising the receiving position. Corrective Exercises: Tall snatch Drop snatch Snatch balance Muscle snatch Cues: "Head up in the turnover" "Squat straight down" "Straight up, straight down" "Chest up, head up" 4. Swinging the Bar Forward Description: The bar path swings forward during the second or third pull, causing instability in the receiving position. Corrective Actions: Refer to Universal Errors for corrections to bar path, particularly for excessive hip extension and improper arm mechanics. Key Exercises: Snatch high-pull Dip snatch Snatch from power position Cues: "Elbows high and out" "Pull close to your body" "Smooth pull under the bar" 5. Lifting the Feet Prematurely Description: The lifter lifts their feet too early during the pull, releasing pressure from the oor too soon and causing forward movement. Corrective Exercises: Snatch pull + snatch Power snatch from power position Hang snatch Cues: "Keep the pressure against the oor" "Push hard with the legs" "Drive all the way up" 6. Missing in Front Description: A common snatch error where the bar is dropped forward due to various technical aws. Corrective Steps: Start at the beginning of the lift and work forward to identify imbalances. Refer to Universal Errors to check issues like forward weight balance or weak pull mechanics. 7. Dropping the Bar During Recovery Description: The lifter loses control of the bar while standing up after receiving it. Possible Causes: Rushing the recovery: Standing up too quickly before stabilising the bar. Improper squat mechanics: Excessive forward lean during the stand-up phase. Corrective Exercises: Overhead squat with a pause 1¼ overhead squat Slow eccentric overhead squat Strengthening Exercises: Front squat Pause front squat Pause back squat Cues: "Push up on the bar and follow it with your body" "Head up, chest up" "Lead with the bar” fl fl fl 8. Improper Squat Mechanics During Recovery Description: The lifter’s hips rise faster than the shoulders during recovery, causing forward lean and instability. Corrective Exercises: Overhead squat variations with pauses to reinforce proper form Squat drills to balance hip and leg strength Cues: "Follow the bar up" "Push up with the legs, not just the hips" "Keep the chest and bar moving together" Clean Errors The clean involves multiple complex phases, and technical errors can occur at various stages. Below is an overview of common clean-speci c errors, their causes, and recommended corrections. 1. Bar Crashing into Rack Position Description: The barbell drops heavily onto the shoulders instead of being smoothly secured in the rack position, making it harder to stabilise the lift and recover. Possible Causes: Indiscriminate movement under the bar: The lifter fails to accurately meet the bar at an appropriate height. Inactive or slow turnover: Insuf cient speed and aggression during the turnover. Improper third pull mechanics: The lifter fails to move the elbows properly up and out. Corrective Exercises: Turnover mechanics: Rack delivery drill, muscle clean, tall clean, dip clean Turnover speed: High-hang clean, power clean, power clean + hang clean Bar positioning: Clean high-pull, clean from power position Cues: "Meet the bar" "Shoulders up into the bar" "Rack it high and tight" "Elbows high before you turn it over" 2. Bar Swinging Forward Description: The bar swings forward away from the body during the pull or turnover, making it harder to rack securely. Corrective Exercises: Clean pull + clean Dip clean Hang clean (knee or higher) Cues: "Keep it close" "Push the bar in" "Elbows up and out" "Keep it against your body all the way up" fi fi 3. Premature Grip Release Description: The grip on the bar is released too early during the turnover, causing a loss of control and poor connection with the bar. Corrective Exercises: Muscle clean Clean long pull Tall clean Cues: "Keep your grip as long as you can" "Stay connected to the bar" "Release after the elbows are up" 4. Over-Pulling Description: Pulling too forcefully with light weights results in the bar ying up and crashing into the lifter's shoulders. Corrective Approach: Focus on controlling the height of the rack position rather than the amount of pull force. Corrective Exercises: Tall clean Power clean Clean from power position Cues: "Meet the bar at the right height" "Rack it high and tight" "Turn it over at the same time your feet hit" fl 5. Back Collapsing in Receiving Position Description: The lifter’s back rounds or collapses forward during the catch, making recovery dif cult and increasing injury risk. Possible Causes: Inadequate trunk strength: Weak back and core muscles. Failure to activate the trunk musculature: Inadequate bracing and tension during the pull and catch. Hyperkyphotic thoracic spine: Limited thoracic extension causing excessive upper-back rounding. Corrective Exercises: Back strength: Stiff-legged deadlift, good morning, bent-over row, upper back extensions Core strength: Weighted sit-ups, planks, GHD sit-ups Thoracic mobility: Overhead squats, Sots press, upper-back extensions Cues: "Brace your core tight" "Lift your chest into the bar" "Drive the elbows up" 6. Sitting Back in the Squat Description: The lifter sits the hips back rather than squatting directly down under the bar, causing excessive forward lean. Corrective Exercises: Front squat Tall clean Dip clean Clean from power position Cues: "Sit straight down" "Chest up, head up" "Drive the chest into the bar" fi  7. Bar Too Far Forward Description: The bar ends up too far forward in the rack position, forcing the lifter to lean forward to balance it. Corrective Exercises: Rack delivery drill Muscle clean Clean from power position Cues: "Bring the bar back to your shoulders" "Keep the bar close" "Head and chest up in the turnover" 8. Feet Sweeping Backward Description: The feet move backward excessively during the pull under, shifting the base behind the bar’s centre of mass. Corrective Exercises: Tall clean Drop clean Hang clean Clean with no jump Cues: "Land at-footed" "Quick feet, but don’t jump back" "Heels under the bar" 9. Slow or Incomplete Turnover Description: The lifter’s elbows do not rotate fast enough or fully during the turnover, leading to a poor rack position. Corrective Exercises: Tall clean Muscle clean Dip clean High-hang clean Cues: "Turn it over aggressively" "Elbows high right away" "Rack the bar at the same time your feet hit" fl 10. Over-Gripping the Bar Description: Holding the bar too tightly during the turnover slows the movement of the elbows and hinders proper rack positioning. Corrective Exercises: Rack delivery drill Tall clean Dip clean Cues: "Relax the grip at the top" "Let the elbows take over" "Stay connected but loose" 11. Limited Mobility Description: Restricted shoulder, wrist, or thoracic spine mobility can slow down the turnover or cause discomfort in the rack position. Corrective Focus: Stretching for shoulders, wrists, and thoracic spine. Focused mobility drills for the front rack position. 12. Failure to Commit Description: The lifter hesitates during the turnover due to a lack of con dence or fear of missing. Corrective Exercises: Tall clean High-hang clean Block clean Cues: "Commit to the rack" "Turn it over no matter what" "Elbows up right away" fi 13. Bar Bouncing or Slipping Out of Rack Description: The bar slips forward or bounces out of the rack position due to poor posture or lack of tightness in the catch. Corrective Exercises: Pause front squat Clean with a pause in the catch Overhead squat (for upper back stability) Cues: "Hold it tight in the rack" "Lift your chest into the bar" "Push the elbows up" 14. Failure to Recover Description: The lifter racks the bar but fails to stand up due to a lack of strength or improper squat mechanics. Possible Causes: Imbalance: Improper positioning of the barbell and body during the catch. Weak legs: Insuf cient squat strength. Poor timing: Failing to take advantage of the bounce out of the squat. Corrective Exercises: Strength: Front squat, pause squats, 1¼ squats Bounce mechanics: High-hang clean, block clean Cues: "Drive up on the bar right away" "Chest up, head up" "Push with your legs, keep your back tight" 15. Dizziness During Recovery Description: Lightheadedness during the clean recovery due to improper breathing, bar pressure on the carotid arteries, or insuf cient pressurisation. Corrective Approach: Ensure proper breathing and intra-abdominal pressure. Slightly elevate the shoulders to reduce pressure on the carotid arteries. Practice controlled exhalation during recovery. fi fi Jerk Errors The jerk is a highly technical lift prone to a range of errors. Below is a detailed overview of common jerk-speci c mistakes, their potential causes, and recommended corrections. 1. Poor Lockout or Press-out Description: A weak or incomplete lockout overhead. The lifter may press the bar after receipt, bend and re-extend the elbows, or never fully lock out. Possible Causes: Improper overhead position: The structure overhead is incorrect, compromising stability. Mobility limitations: Restricted shoulder, thoracic, or wrist mobility slows or prevents a full lockout. Poor timing and lack of aggression: A slow or uncommitted turnover. Corrective Exercises: Overhead positioning: Press behind the neck, split jerk behind the neck, power jerk behind the neck. Mobility drills: Clean-grip overhead squat, push press behind the neck, press in split. Timing and speed: Tall jerk, pause jerk, power jerk. Cues: "Lock the elbows as your feet hit." "Punch through the bar." "Quick hands and quick feet." "Hands and feet together." 2. Excessive Grip Tightness Description: Holding the bar too tightly limits elbow extension and slows the lifter’s transition under the bar. Corrective Exercises: Push jerk Split jerk behind the neck Jerk balance Cues: "Relax your grip as you push." "Hold just enough to control." "Let your hands follow your elbows." fi 3. Fear of Hyperextension Description: Fear of fully extending the elbows due to previous injury or lack of con dence. Corrective Exercises: Jerk support Jerk recovery Push press Hold all jerks overhead for 3 seconds Cues: "Trust your strength." "Push up into the bar." "Strong arms, solid position." 4. Stiff Back Leg Description: A locked or stiff back leg in the split position pushes the lifter forward, compromising the lockout. Corrective Exercises: Push jerk in split Press in split Drop to split Jump to split Cues: "Soften your back knee." "Sink down, not forward." "Bend the back leg slightly." fi  5. Forward Imbalance Description: The bar and lifter shift forward during the dip or drive phase. Causes: Forward dip: Weight shifts over the toes. Driving forward: Momentum shifts forward during the drive. Arm mechanics: The bar is pushed forward instead of back. Corrective Exercises: Dip balance: Jerk dip squat, jerk dip + drive. Upper body focus: Push press + jerk, press behind the neck. Split con dence: Drop to split, jump to split. Cues: "Heels down." "Drive it back." "Stay back." "Push behind your head." 6. Short Split or Lifter Moving Backward Description: The lifter’s split is too short, causing instability. In some cases, the lifter may also move backward under the bar. Causes: Short-stepping: Insuf cient front foot movement. Overreaching back foot: The back foot moves too far, causing backward shift. Inadequate leg drive: Weak drive prevents enough time for a full split. Corrective Exercises: Drop to split Jump to split Jerk balance Push jerk behind the neck in split Cues: "Reach the front foot." "Step through it." "Back foot close to the oor." "Hips under the bar." fi fi fl 7. Diving the Head and Chest Description: The lifter leans their trunk forward when splitting under the bar, causing backward hip movement and instability. Corrective Exercises: Tall jerk Jerk balance Step to split Walk to split Cues: "Chest up, head up." "Hips right under the bar." "Go straight down, not forward." 8. Weak Split Position Description: A lack of strength and stability in the deep split position leads to an inability to support the bar. Corrective Exercises: Lunges Split squats Push jerk in split Step to split Cues: "Split wide." "Strong legs in the split." "Push through the back heel." 9. Inability to Brake in Dip Description: The lifter cannot abruptly stop the downward movement during the dip, resulting in a slow, uncontrolled drive. Corrective Exercises: Jerk dip squats Depth drops/jumps Quarter squat jumps Cues: "Brace tight before the dip." "Control the dip." "Stop sharply at the bottom." 10. Back and Shoulders Collapsing in Dip Description: The shoulders and upper back collapse forward under the bar during the dip, compromising the drive phase. Causes: Poor rack position: Bar placed too far forward. Weak upper back: Insuf cient back strength. Premature arm engagement: Early activation of the arms. Corrective Exercises: Clean-grip overhead squat Jerk rack support Upper back extensions Front squat Cues: "Shoulders up against the bar." "Chest up, stay tight." "Grip loose during the dip." 11. Excessive Dip Speed Description: A fast dip that exceeds the lifter’s ability to brake, causing loss of control and balance. Corrective Exercises: Jerk dip Push press Power jerk Cues: "Control the dip." "Stay connected to the bar." "Initiate smoothly." 12. Narrow Split Stance Description: The lifter’s split stance is too narrow, reducing stability. Corrective Exercises: Jerk balance Step to split Push jerk behind the neck in split Cues: "Push the back heel out." "Split wide." "Feet out, not just forward." fi 13. Stepping Across Description: The front foot steps across the midline during the split, creating an imbalanced stance. Corrective Exercises: Split stance drills Jerk balance Drop to split Cues: "Keep the front foot aligned." "Step straight forward." "Push through the back foot." 14. Bar Separation from Shoulders in Dip Description: The bar separates from the shoulders during the dip, disrupting power transfer. Corrective Exercises: Jerk dip squat Jerk rack support Push press Cues: "Stay connected to the bar." "Settle tight before the dip." "Tight shoulders, loose hands." 15. Bar Sliding Down in Dip Description: The bar slides down the shoulders during the dip and drive, affecting balance and force transfer. Causes: Mobility limitations: Poor rack position due to limited shoulder or thoracic mobility. Weak rack position: Inactive or weak shoulders. Premature arm drive: Early arm activation. Corrective Exercises: Jerk dip squat Front squat Jerk drive Cues: "Shoulders up against the bar." "Brace tight." "Keep your chest up." 16. Pushing the Bar Forward Description: The bar is pushed forward during the drive under, often due to poor upper body mechanics. Corrective Exercises: Push press Press behind the neck Pause jerk Cues: "Push it back off the shoulders." "Get it behind your head." "Long drive, patient arms." 17. Pushing the Body Backward Description: The lifter moves backward under the bar, causing the bar to end up too far forward. Corrective Exercises: Tall jerk Push jerk behind the neck Jerk balance Cues: "Stay under the bar." "Hips under the bar." "Head and chest up." 18. Missing Backward Description: A rare error where the barbell is missed backward. Corrective Exercises: Split squat Drop to split Jerk recovery Jerk support Cues: "Strong split." "Stable feet." "Control the descent."