[Cork]

FYI from Poliquin Performance Center

Question: Should one pause the bar at the bottom or bounce the bar between reps of power cleans or power snatches?

Answer: There is a difference of opinion amongst strength coaches regarding which approach is best.

I prefer the first technique where the bar momentarily pauses on the floor before the next concentric portion because it overloads the posterior chain far better. It also allows one to recruit higher threshold motor units, hence leading to better strength gains both in terms of rate and magnitude.

The ones who use the bouncing approach usually do so because they have a weak lower back. They use the elastic component inherent to bumper plates to help gain momentum in the portion of the range where they are weakest: the bottom position. Every single athlete who learned this approach always turned out to have a lower back that limited their performance.

Pausing between reps also provides a better quality strength and power stimulus as it forces you to overcome inertia on every rep, even though the load on the bar may be lower than what you use with the bouncing approach.

Very few strength coaches realize the importance of training the lower back in the bottom position of pulling from the floor. Increasing strength and power in that range is what has the most carry-over to improving power for the first two steps of any expression of sprinting speed whether it is for soccer, rugby or bobsleigh.

Lastly, pausing between reps is also a much safer approach for the spinal column.
Stick to the full range, pausing between reps. You'll be rewarded with greater strength gains and a healthy spine.

[42gunz]

if you have the right eqiupment (rubber weights)....drop it, why are you going to try and set down the weight

[Cork]

To hit the full range of motion. Setting it down is as much a lift as picking it up.

[jbiggie7]

yeah its more about quality than quantity make every rep the best by setting it down and reloading for the next shot rather than bounce the weight and throwing away your form and your back.

[42gunz]

different schools of thought....i can appreciate that

[42gunz]

but when your power cleaning or snatching 315 ....are going to set that down? if you do your a freaking monster. im not monster status yet....i just drop mine

[jbiggie7]

Originally Posted by 42gunz

but when your power cleaning or snatching 315 ....are going to set that down? if you do your a freaking monster. im not monster status yet....i just drop mine

but maybe by that time he'll have the strength in his back to control that weight.

[mabo]

I can't say I've ever heard of anyone recommending bouncing the bar at the bottom of the snatch or power clean.

In no way is the bottom of the movement where anybody has difficulty, unless it's a flexibility issue. The first pull is all about getting the bar into position for the second pull, simple as that. You do not set out to accelerate the bar as quickly as you can right from the ground. I.e. the first pull is about bar placement, not speed.

Any person who benefits from bouncing the bar at the bottom of a snatch or PC has serious technique issues.

[blue524432]

U dont need to bounce the bar at the bottom just touch and go up, I wouldnt pause either, I used to do 3 by 3 with 315 but I never paused only touched and went up smoothly, no bounce but no pause. If you pause in my opinion you are not developing your explosiveness as much and you become rigid rather than fluid through all of the reps. And if you are doing reps you need to keep it fluid through all of them not pausing and catching a breath and re loading, ifyou have to do that you are going to heavy. With cleans you want explosiveness not a pause rest and go back up. With a pause it becomes less athletic and more rigid and that is not what a clean is for. Just touch and go with no bounce.

[ZiR RED]

In competition for a one rep max you are starting from a standstill. For that reason, if thats your training goals, you should always reset before performing another rep.

Br