Push the Bar Apart Overhead
Don’t pull the bar apart—PUSH the bar apart.
Imagine pushing your palms out and up into the bar like you’re trying to stretch it longer.
To pull on a bar, you need to grip it tightly. Gripping tightly makes the elbow want to bend.
A more relaxed grip allows us to extend the elbow more quickly, and more easily get into and maintain complete lockout.
Pushing the hands away from each other also helps solidify the shoulder blades as the base of the arms on the ribs for better stability overhead.
Doing/thinking this isn’t necessary for a good lockout overhead—but if you struggle with soft elbows, especially in the snatch, give it a try.
And remember, “looser” doesn’t mean flopping around limply… it means you’re gripping only tightly enough to maintain control of the bar and the proper hand and wrist position.
Imagine pushing your palms out and up into the bar like you’re trying to stretch it longer.
To pull on a bar, you need to grip it tightly. Gripping tightly makes the elbow want to bend.
A more relaxed grip allows us to extend the elbow more quickly, and more easily get into and maintain complete lockout.
Pushing the hands away from each other also helps solidify the shoulder blades as the base of the arms on the ribs for better stability overhead.
Doing/thinking this isn’t necessary for a good lockout overhead—but if you struggle with soft elbows, especially in the snatch, give it a try.
And remember, “looser” doesn’t mean flopping around limply… it means you’re gripping only tightly enough to maintain control of the bar and the proper hand and wrist position.
