Excerpt from "Weightlifting Technique Triad" - Max Aita

 

The Triad includes: 

Bar trajectory,

Height, and

Time to fixation. 

https://www.jtsstrength.com/weightlifting-technique-triad/

The book classifies exercises by their influence on these three components. I like the listing of exercises and the reasoning behind their use(s). Matter of fact, I like ANY listings of Oly-assistance movements. More movements, More variety! 

I'll just list some of them with part of the text accompanying each one. 

Get the book for more info on how, why and when to use them, or you can just

use the movements as individual standalone exercises if you like the feel of getting stronger on them. 

If you're brand spankin' new to Oly-style lifts and lifting, or are returning to it check out this book:

Also, check out Zack Telander's series on learning to Oly lift: 

https://www.youtube.com/@zacktelander/videos 

You may find this of use as well: 

https://chineseweightlifting.com/wp-content/uploads/2021/06/Chinese-Weightlifting-Exercise-Guide.pdf

Mr. Aita is a fellow cinephile with a knowledge of and love for the classics! I wanted to set up a triple bill but figured, "Let's just stick to this and not veer over to that." 

Okay then . . . no veering, Buster . . . 

Muscle Snatch/Muscle Clean

A muscle snatch or muscle clean is a variation of the lift that forces the lifter to recruit all of the muscles involved in the different phase of the pull. With the lack of a squat-under phase, the lift accentuates the technique of pulling the bar as high as possible. 

This action contributes to improved coordination between the upper body and lower body and in developing strength in the final extension phase. 

The lack of an explosion phase and the restrictive nature of the muscle snatch/muscle clean limits the amount of weight that can be used, so its effect on the relative height of the barbell is moderate and comes primarily from improved coordination of the movement. 

Power Snatches/Power Cleans

The power snatch and power clean do an excellent job of affecting the relative height of the barbell. This is because the standards of execution require that an athlete fixes the barbell in a position where the hips are at a significantly higher receiving position than the classic lifts, thus forcing the athlete to pull the bar to a higher relative height in order to catch it. 

The effect of the power snatch or power clean on the trajectory of the barbell/athlete is small to moderate because of this "longer" pull; the athlete is going to have a slightly distorted trajectory relative to the classic variation. The effect on the time to fixation is small or nonexistent because the athlete can readjust the lowest point of fixation very easily (by catching the bar lower and lower) and therefore distorts the time it takes to fix the barbell. 

Power Snatch/Power Clean + Snatch Clean

Combining a power snatch/clean with the classic snatch/clean as a complex allows the athlete to execute a snatch/clean with an emphasis on the explosion and final extension phase of the pull while keeping the speed and coordination as closely related to the classic lifts as possible. This allows the athlete to rehearse and emphasize the coordination of the pull in practice first, then apply that technique to the classic lift itself. 

Because of the limitations of the Power variations (the athlete must receive the bar with the hips above the knees), the emphasis is placed on the explosion and final extension phases of the lifts, and because of this aspect this complex is well suited to lifters who need to improve the final extension of the lifts. 

Snatch/Clean From a Deficit

Standing on top of a deficit allows the lifter to utilize the strength of the lats better from the floor. This can be beneficial for teaching the lifter to generate more force throughout the pull. 

The lift is also distorted as it is now a slightly longer pull which forces the lifter to adjust the timing of the adjustment and explosion phases and this can contribute to the trajectory of the barbell as well. 

A deficit of 2 to 3 inches is adequate. Too large of a deficit can be counterproductive because of the dramatic change in start position.    

Snatch/Clean High Pull

The snatch/clean high pull ("high" pull designates that the elbows are intentionally bent after the explosion phase and raised above the barbell, in a deliberate effort to increase the absolute height of  the barbell) has a significant effect on a lifter's ability to generate force and express that force with a similar technique to the classic lifts. 

They can also allow an athlete to focus on the squat under. The effect on the time to fixation is only minor because there is no squat-under phase in the exercise. 

The effect on the trajectory is small to moderate, because the lifter can execute the technique exactly as they intend without the difficulty of coordinating the squat under phase also. 

High Pull + Snatch/Clean

Combining a high pull with the snatch/clean as a complex allows the athlete to replicate a properly coordinated bar trajectory (up to the squat under phase) immediately before the classic lift being performed. This allows the athlete to rehearse the coordination of the pull in practice first then apply that technique to the classic lift itself. 

Adding more repetitions of high pulls to the complex or using a larger/smaller weight for the high pull than the snatch/clean can manipulate the complex to get a similar result but skewed more toward the components of relative height (larger weight) or more toward practice of the technique (smaller weight). 

Snatch/Clean Pull to Hip (Deadlift)

The snatch/clean pull to hip of snatch/clean deadlift is a variation of the pull in which the athlete stops the movement before the explosion phase of the pull, generally not extending the upper body past that point either. 

This exercise is well suited to using very heavy weights or much higher repetitions per set than are generally used for pulls because it is not as complex as the snatch/clean pull. Because of these factors, the exercise is a good choice for significant improvements of the general strength qualities. The effect on the relative height of the barbell is going to be affected the most by the use of this exercise because of the lack of a compete trajectory and a lack of a squat under phase. 

Snatch/Clean Pull With Hips High

The snatch/clean pull with the hips high (lifting the hips several inches from the normal start position) has a significant effect on what muscle groups are used. Lifting the hips higher in the start position puts more of this stress on the lower back. 

This is a very good variation to help lifters who need to develop balance between the low back strength and the legs.

It will have a significant effect on the relative height of the barbell and improve the trajectory as well. 

Snatch/Clean Pull From the Hang

The snatch/clean pull from the hang done for multiple repetitions per set with the athlete lowering the barbell under control to the hang position (usually below the knee or even as low as an inch-and-a-half from the floor) has a significant effect on the development of the muscle involved in pulling the barbell. 

Because of the difficulty of the exercise, and increased time-under-tension, lighter loads can be used effectively, and this creates a good situation for the development of muscular strength in certain positions, especially in the positions used during the adjustment phase (as the lifter passes the knees). 

The effects of this exercise  are going to benefit the relative height of the bar as well as the trajectory of the barbell because of the increase work on the low back, and the practice of good coordination throughout the middle phases of the pull. 

The effect on time to fixation is minor due to the lack of a squat under phase. 

Snatch/Clean Pull up to the Knee

The snatch/clean pulls up to the knee are done to replicate the exact starting position, instant of separation, and pull to the knees. The elimination of the other phases allows the athlete to focus solely on the technique of the first phases of the lift. 

The reduced range of motion is also conducive to using much heavier weights (at or more than 120%) without a significant negative impact on the technique of the start position. 

Because the accurate trajectory of the barbell relies so much on how the movement starts from the floor this exercise has a significant but very specific role in perfecting the trajectory as well as developing the strength to maintain the positions of the first phases of the pull. 

It is especially beneficial for lifters who lack a balance between low back strength and leg strength (in either case the lifter will struggle to pull from the ground correctly if the discrepancy is too great one way or another.

Snatch/Clean Pull From Blocks

The snatch/clean pull from blocks concentrates the training effect to the top portion of the pull. When done with lighter intensities (>110%+) strength qualities can be trained more and allow the lifter to overload the muscle that contributes to the explosion phase. 

The effect of these pulls is strongly related to the relative height of the barbell because they affect the explosion and final extension phases of the lift most. 

Without a squat under phase or the initial phases of the lifts being included the effect on the trajectory of the barbell and the time to fixation is small to moderate. 

Snatch/Clean Grip RDL

The snatch/clean grip RDL (Romanian deadlift) is performed from the top of the hips, lowering the barbell to a point below the knees or just above the floor, and returning up to the hip with no adjustment phase, or explosion phase.

Most of the work is done from the hip and low back muscles. Because of the nonexistent adjustment phase or explosion phase, there is little coordination trained and the exercise is well suited to the use of higher repetitions per set and heavier weights.

The effect on time to fixation and barbell trajectory will be small or nonexistent because the coordination of the movement is not similar enough to the classic lifts and the lack of squat under phase. 

Push Press

The push press can develop a significant level of power in the drive phase of the jerk because without the added difficulty of the split or squat under phase the athlete can devote more energy to the task of driving the barbell higher while not sacrificing the drive out of fear that the fixation won't occur without an immediate split under the bar. 

The effect on the relative height of the barbell is the most significant because there is no split under phase, and the effect on barbell trajectory of the barbell/athlete can be moderate to large because the athlete cannot move their feet, so they have to drive the bar with a correct trajectory in order to make the lift. 

Jerk Behind the Head

Moving the bar behind the head allows the athlete to execute the jerk with more weight than from the front and this allows for the overloading of the dip, amortization and drive phases, which in turn effects the relative height of the barbell. 

Starting with the barbell behind the head allows for the athlete to drive the barbell to lockout with a more advantageous bar path because the barbell and the athlete's head do not interfere with each other. 

The effect on time to fixation is moderate as well because the athlete is in a more advantageous position to split or squat under. 

Jerk With a Pause in the Dip

Pausing in the bottom of the dip phase and delaying the drive phase eliminates the use of the elastic qualities of the muscles that drive the bar. This forces the lifter to drive the bar with essentially only the concentric action. 

This can help develop both powers in the drive phase and effect the relative height of the barbell and reinforce proper coordination of the drive phase and split under phase in the jerk. 

Its effect on the trajectory can be small as the lifter has a chance to coordinate their efforts before driving and eliminate any errors in body positions as they prepare to drive. 

Jerks With Weights at End of Barbell

Putting the mass of the weights farther from the end of the sleeve on the barbell using a spacer (generally a collar or PVC pipe) makes the barbell deform as though more weight is actually on the barbell. This is beneficial as it allows the lifter to learn to utilize the elastic qualities of the bar and the muscles in the dip, amortization and drive phases of the jerk.

This has a significant effect on the coordination of the aforementioned phases which contribute to an improvement in the relative height of the barbell, a moderate impact on the time to fixation and a small impact on the trajectory.

Jerk in Tempo

A jerk in tempo is simply executing multiple repetitions of the jerk one immediately after the other without resetting the grip, stopping, or letting go of the bar. 

As the bar is returned to the chest the lifter transitions immediately into the amortization phase and drive phase. 

They are generally done for 3 to 5 repetitions in a set, and the man purpose is to develop the speed of the amortization phase and transition into the drive phase. 

Used with lighter loads they have some benefit to the trajectory of the barbell. 

Squatting (Back and Front)

Back and front squatting has a significant role in improving the general strength qualities of the lifter, and this has a significant role in improving the relative height of the barbell via improved power output.

The general strength of the legs plays a significant role in the ability of the athlete to apply force to the barbell and is used primarily as a way to improve the relative height of the barbell.

Muscle Snatch/Muscle Clean (No Hook Grip, No Contact

A muscle snatch or muscle clean is a variation of the lift that forces the lifter to recruit all of the muscles involved in the different phases of the pull. With the lack of a squat under phase, the lift accentuates the technique of pulling the bar as high as possible. This action contributes to improved coordination between the upper and lower body and in developing strength in the final extension phase. 

The lack of an explosion phase and the restrictive nature of the muscle snatch/clean (no hook, no contact) limits the amount of weight that can be used, so its effect on the relative height of the barbell is moderate and comes primarily from improved coordination of the movement. However, this situation is very conducive to creating a more vertical bar path and a more controlled trajectory, so its effect is more pronounced here. 

Note: with each movement, the book includes "When is This More Useful" and "When is This Less Useful?" 

e.g., for the movement above: 

When is this more useful? 

 - If the athlete has trouble coordinating the final extension and use of his arms in the final extension phases. 

 - If the athlete lacks general strength in the upper body, especially in the final extension.

When is this less useful? 

 - If the athlete uses their upper body too much in the final phase of the lift. 

 - If the athlete lacks the coordination to move under the bar after the final extension phase is complete. 

Snatch/Clean With No Hook Grip

Elimination of the hook grip forces the athlete to maintain a strong grip on the barbell; it also limits the amount of weight that can be used with the exercise. These factors contribute to the development of a more accurate barbell trajectory. 

Another equally significant effect is that the lack of a hook grip prevents the lifter from excessively swinging the bar forward during the explosion phase of the lift. This happens because the lifter reflexively senses that their grip will give out if they emphasize the explosion too much, and in order to make the lift successful they are forced to improve the pull via the use of their upper and lower limbs to generate power.

Snatch/Clean With No Hook, No Foot Movement

The additional variable of removing the foot movement during the lift prevents the lifter from being able to jump forward or backward during the execution of the lift. This added difficulty further augments the effect on the trajectory of the barbell. 

Snatch/Clean With No Contact

Elimination of the contact between the body and the barbell during the explosion phase of the snatch/clean forces the athlete to compensate for lack of acceleration by improving the upward trajectory with the use of the legs and upper body. 

In addition to improving the coordination of the different pulling phases, this compensation has a significant impact on the trajectory of the barbell. It also forces the athlete to improve the time to fixation because of a significant drop off in power from the lack of force without the contact against the body. 

Snatch/Clean From the Hang Below the Knees

Snatch/clean from the hang below the knees allows the athlete to put extra loading on the muscles of the low back and hips, because the lowering of the barbell can reinforce the angle and position of the torso. 

The start position below the knees allows the athlete to focus the practice of the 2nd phase and 3rd phase of the pull. This is very beneficial if the lifter is unable to coordinate this transition around the knee well.    

Snatch/Clean With a Pause at the Instant of Separation

Pausing with the barbell t the instant of separation (approximately 1" off the ground) has an impact, not the tempo and rhythm of the lift, because it can disrupt a pull that is moving too fast from the floor. 

It can be beneficial to the trajectory of the barbell as it will allow the lifter to control the barbell better through all of the other phases of the lift after the IOS. The improved execution of those phases without having to modify the lift too greatly makes this a good choice for lifters who possess a large amount of general strength but cannot control the coordination of the movement. 

High Pull + Snatch Clean

Combining a high pull with the snatch/clean as a complex allows the athlete to replicate a properly coordinated bar trajectory (up to the squat under phase) immediately before the classic lift being performed. This allows the lifter to rehearse the coordination of the pull in practice first, then apply that technique to the classic lift itself. 

Adding more repetitions of high pulls to the complex or using a larger/smaller weight for the high pull than the snatch/clean can manipulate the complex to get a similar result but skewed more toward the components of relative height (larger weight) or more toward the practice of the technique (smaller weight). 

Power Snatch/Power Clean + Snatch/Clean

Combining a power snatch/clean with the classic snatch/clean as a complex allows the athlete to execute a snatch/clean with an emphasis on the explosion and final extension phase of the pull while keeping the speed and coordination as closely related to the classic lifts as possible. This allows the athlete to rehearse and emphasize the coordination of the pull in practice first then apply that technique to the classic lift itself. 

Because of the limitations of the power variations (the athlete must receive the bar with the hips above the knees) the emphasis is placed on the explosion and final extension phases of the lifts, and because of this aspect, this complex is well suited to lifters who need to improve the final extension of the lift. 

Snatch/Clean High Pull (with small and medium weights)

The snatch/clean high pull ("high" designates that the elbows are intentionally bent after the explosion phase, in a deliberate effort to increase the absolute height of the barbell) has a significant effect on a lifter's ability to generate force and express that force with a similar technique to the classic lifts. 

High pulls are beneficial for developing the height of the barbell because they can be executed more times in a training session with less fatigue than the classic lifts. 

They can also allow an athlete to focus on the technique of the pull without the need to focus on the squat under. The effect on the time to fixation is insignificant because there is no squat under phase in the exercise. 

The effect on the trajectory is small to moderate because the lifter can execute the technique exactly as they intend without the difficulty of coordinating the squat under phase. This is especially true with medium and small weights (<90%). 

Snatch/Clean Pull From Staircase Blocks

The staircase blocks inject a unique variable into the performance of the lift. The bar starts balanced on its center on top of the blocks. This allows the barbell to deform as it is lowered back onto the block. This deformation and rebound mimic the speed of the bar in the classic lifts to some degree. The similar momentum on the barbell allows the lifter to practice the timing of the explosion and final extension. 

A secondary effect of this exercise is that the athletes will unconsciously lower the barbell slower to prevent themselves from permanently bending the bar. This slow lowering has an effect on the strength of the lower back muscles. 

Snatch/Clean Pull Up to Knee Level

The snatch/clean pull up to knee level is very beneficial in teaching the coordination of the first two phases of the lift. Forcing the lifter to stop at knee height allows the lifter to develop a feel for the position and develop strength throughout the muscles that support the posture of the torso and legs in this position. 

Push Press

The push press can be used to develop a significant level of power in the drive phase of the jerk because without the added difficulty of the split or squat under phase the athlete can devote more energy to the task of driving the barbell higher while not sacrificing the completion of the drive out of fear that the fixation won't occur without an immediate split under the bar. 

Because there is no split/squat under phase and the feet are not permitted to move, the barbell must move in a vertical trajectory. This effect on barbell trajectory can be moderate to large. 

Push Press + Jerk

Combining the push press and jerk together can have a significant effect on the trajectory of the barbell as it allows the lifter to reinforce a successful and vertical bar path along with emphasis on the dip and drive phase.

This combination works to develop improvements in both the relative height of the barbell and the trajectory components to higher degrees than either exercise alone. 

Snatch With Legs Straight (RDL Snatch)

Snatching with the legs straight is a variation of the snatch in which the barbell starts at the normal position on the floor but the lifter's hips are set up much higher than normal, and the initial phases of the pull are performed with the legs remaining straight (stiff with a slight bend in the knee, not locked out) until the explosion phase. 

This variation places the majority of the work being done on the lower back. Its main purpose is to teach and reinforce the proper use of the low back in the pull. By eliminating the use of the legs in the pull, the lifter cannot prematurely execute the adjustment phase of the lift, and this will help to teach the coordination of this phase to lifters who lack the skill here. Its effect on time to fixation and relative barbell height are small. 

Snatch/Clean From the Hang Above the Knee.

Moving the start position of the Snatch or Clean to above the knee forces the lifter to compress the different phases of the pull into less space than if he were to start the pull from the ground. 

This forces the lifter to emphasize the explosion, final extension, and squat under phases. 

The effect on the time to fixation is significant as the lifter is is limited in their ability to generate power in the pull. The increased time under tension from having to lower the barbell is also conducive to training the general strength qualities of the low back, which can further support the improvement of the pulling phase. 

Because of the lack of the first phases of the pull, the effect on barbell trajectory is less significant. 

Snatch from the hang at the hips (tall snatch)

If you are not familiar with a "tall" clean or "tall" snatch, start at the 3:03 point in this video, which is part of a beautiful new series on the lifts by Zack Telander. Speakin' of which, look at the limbs on him and stop whining about your genetics:

https://www.youtube.com/watch?v=-2VGkuRcAyI

Moving the start position of the Snatch to the hips eliminates all but the last phases of the lift and forced the lifter to have to emphasize the squat-under phase almost exclusively. 

The effect on the time to fixation is large. 

There is essentially a nonexistent effect on the relative height of the barbell because of the elimination of all of the first phases. 

The effects on the trajectory of the barbell are also very limited or nonexistent for the same reasons. 

Clean From the Hang at the Thighs/Hip (tall clean)

Moving the start position of the clean to the thigh/hip eliminates all but the last phases of the lift and forces the lifter to have to emphasize the squat under phase almost exclusively. 

The effect on time to fixation is large. 

There is essentially a nonexistent effect on the relative height of the barbell because of the elimination of all the first phases; the athlete has no ability to generate significant power. 

The effects on the trajectory of the barbell are also very limited or nonexistent for the same reasons. 

Snatch/Clean With a Pause at Knee or Various Places

The addition of a pause at the knee position allows for the lifter to practice all phases of the lift but with an opportunity to reestablish and reinforce a correct position at the knee. This effects both the pull to the knee and adjustment phases because the lifter has more time to align their bodies into the proper position before initiating the final phases of the pull. 

The effect on developing the correct posture throughout the adjustment phase is beneficial for lifters who struggle to coordinate the movement of the knee/hips as the bar passes the knees. 

The effects on barbell trajectory are moderate to large as the lifter can correct errors throughout the movement because of the pause. 

Snatch/Clean From Blocks Above the Knee

Moving the start position of the snatch or clean above the knee and starting the barbell from the blocks does several things to the lift. 

Firstly, it compresses the time of the different phases of the lift. This affects the rate of force development and can have significant effect on the power of the explosion phase which will impact the relative height of the barbell. 

At the same time, the reduced distance between the start of the lift and the end of the lift will limit to some extent the velocity of the pull and force the lifter to emphasize the speed of the squat under phase. 

The effect on barbell trajectory is less significantly effected as the lift has a small impact on the initial phases of the pull. 

Snatch With a Close Grip

Restricting the grip in the snatch to a clean grip or narrower changes the coordination and timing of the different phases to exaggerate the final extension and squat under phase. This happens because the lifter must pull the bar to a higher relative height and move to a lower point of fixation because the barbell is now further above their head. 

The primary effect will be in the time to fixation as the relative height is not as significantly affected by the change in grip. The trajectory of the barbell is also affected as the closer grip forces the lifter to maintain a more vertical trajectory, and the narrower grip allows for less error when squatting under the bar. 

There are other benefits to the flexibility of the lifter's shoulders and upper back from doing this exercise. 

Clean/Snatch in Tempo

A snatch or clean in tempo is simply multiple repetitions of the exercise done one immediately after the other without resetting the grip, stopping or letting go of the bar. 

They are generally done for 3-5 repetitions in a set, and the main purpose if to develop the speed of turnover/balance of the combined lifter/barbell unit. 

Because of the fast eccentric portion of lowering the barbell back to the start and the condition of holding onto the barbell for the entire set this exercise can be beneficial in improving the trajectory and time to fixation components as a supportive exercise.

Drop Snatch/Drop Jerk

Execution of the drop snatch or drop jerk will have a less direct effect on the classic lifts than any of the other exercises listed already, but they do have merit because they allow for the practice of a portion of the squat/split under phase. Emphasis primarily on the downward movement of the athlete ending with the fixation of the barbell is beneficial to the time to fixation as it can improve the timing and movement of the athlete. 

Drop Into Split

Execution of the drop into split will have a less direct effect on the classic jerk than any of the other exercises listed already, but it does have a small effect on the time to fixation because of the improved coordination of the footwork in the split. Its effect on relative height and trajectory are nonexistent. 

Enjoy Your Lifting!