press the bar overhead from the bottom of a front squat, at clean width
the narrower grip is the whole point: it trains the jerk's receiving
position, where the snatch-grip version trains the snatch's
no lean and no leg drive available, so the position holds the bar or nothing
does
Execution
Take the bar behind your neck at clean width and squat all the way down. Sit
tall in the bottom with your torso as upright as it goes. Brace your trunk.
press the bar straight overhead without letting your torso tip forward
lock out with the bar over the middle of your feet
hold the overhead position for a beat
lower the bar back to your traps under control
stay in the bottom of the squat between reps
Start with an empty bar. The narrow grip makes this harder overhead than the
snatch-grip version, not easier.
This is assistance work, so run it after the main lift of the day.
Purpose
press the bar overhead from the bottom of a front squat, at clean width
the narrower grip is the whole point: it trains the jerk's receiving
position, where the snatch-grip version trains the snatch's
no lean and no leg drive available, so the position holds the bar or nothing
does
Execution
Take the bar behind your neck at clean width and squat all the way down. Sit
tall in the bottom with your torso as upright as it goes. Brace your trunk.
press the bar straight overhead without letting your torso tip forward
lock out with the bar over the middle of your feet
hold the overhead position for a beat
lower the bar back to your traps under control
stay in the bottom of the squat between reps
Start with an empty bar. The narrow grip makes this harder overhead than the
snatch-grip version, not easier.
This is assistance work, so run it after the main lift of the day.