Alec Asks: What exercises ("accessory" or otherwise) do you use to build speed for the change in direction to get into the receiving position? Mostly talking about building confidence for this transition/movement in the snatch, as I tend to cut my pull short at heavier weights, and don't have the same issue at lighter weights. 

Greg Says: I hate to second-guess what your actual question is… but I’m going to anyway. You say you’re looking for building speed in changing direction at the top of the pull, but point out you tend to cut the pull short at heavier weights—the latter is the pressing issue that needs to be addressed.

The primary way we improve speed in the Olympic lifts is through improving technique—better mechanics and timing. The timing in question here is initiating the pull under the bar as abruptly and aggressively as possible only after you’ve completed the extension as needed for maximal bar speed and elevation. In other words, it doesn’t matter how fast that change of direction is if it’s not properly timed. There’s a critical difference between being fast under the bar and early under the bar—one maximizes your ability to get under big weights, and the other prevents you from doing so.

The tendency to rush under the bar with heavier weights—but not with lighter ones—is the result of a lack of confidence in your ability to still make it under the bar in time if you follow through with the pull OR a physical inability to complete that extension with adequate power. A lack of confidence is based on flawed logic—a more complete extension creates more bar speed and elevation, which provides a larger window of time and space to get under the bar. 

A physical limitation in creating that necessary power in the finish is more than a mindset or understanding fix. Try snatch from power position and snatches from very high blocks (mid-thigh or higher) to give you nothing but that final bit of extension to work with. Also try snatch with no jump but make sure you’re doing them properly with an exaggerated high pull at the top.

Also work on snatch high-pulls and pulls to hold to reinforce the feeling and strength for a complete finish, and you can work on the drill in this video to feel and practice complete hip extension.

Finally, throw in some back squat jumps and jumping squats to really train a power finish of the legs and hips.