Hand Position in the Snatch and Clean
When performing the olympic lifts the hook grip is the preferred method to secure the bar. This is done to alleviate the need for grip tension in the hand in order to support the weight of the bar. Past using the hook grip there are a few small adjustments that can be made in respect to hand position that may help efficiency in the lifts. First the bar should be secured along the inside half of the hand. Think about using the pointer and middle fingers as the area that attaches (i.e. the “hook”). Allow the ring and pinky fingers to wrap around but remain partially open and relaxed. Doing this will help promote internal rotation at the shoulder and assist in setting the back correctly. Secondly, point the knuckles towards to floor to create a slight flex in the wrist. This will close up any unwanted space between the bar and the body that may occur as the bar moves up the legs. This will also give a more tactile feedback of engaging the lats to sweet the bar in.