Whenever questions come up regarding "Bar Crashing" and how to correct this common problem we will look at suggestions from two internationally recognized and respected coaches, Jim Schmitz of the Sports Palace of San Francisco and Lyn Jones, to gain insight on how to remedy this common problem in athletes.
Coach Schmitz has stated many times, in his illustrious career, on the failure to meet the bar (bar crashes on the lifter):
Coach Schmidt continues: "This error usually occurs when the athlete does not rotate his elbows rapidly. Work on Cleans from the Hang and the going under the bar exercise. Also, the coach can verbally stress whipping the elbows around the bar quickly."
Jim Schmitz’s Going Under The Bar Exercise
This exercise teaches the athlete the timing necessary to complete the pull and to catch the bar in a low squat. Very light weights are used in the exercise with the emphasis on speed.
- Place the feet in the starting position for the pull
- Take the proper grip on the bar
- Stand erect with the bar
- Two (2) shoulder shrugs, slow. Concentrate on the contraction of the trapezius muscles.
- On the third shrug, fast, quickly lift the elbows and go onto the toes.
- Shift the feet to the low squat position
- Rotate the elbows under the bar, catch it on the chest, and ride into the low squat.
KEY WORDS: 1. SHRUG, 2. EXTEND, 3. SNAP THE BODY UNDER THE BAR
5. FIND THE ‘ZERO POINT’, 5. MEET THE BAR, 6. KEEP THE BAR CLOSE.
The exercise should be done for 5 sets of 3 reps.
Correcting this error can be done by three remedial exercises
- Power Cleans: from both the hang position and from blocks, with lighter weights with the emphasis on rotating the elbows up and through and completing the pull and shrug with straight arms.
- Clean Pulls from three positions; The hang, The floor and from the blocks: Have the athlete pay attention to their staying ‘flatfooted’ as long as possible and remind the athlete to keep their head still.
- RDL’s: to strengthen the lower back and again, to re-enforce staying flat-footed.