The athlete has a choice when it comes to Ground-to-Overhead: either perform a variation of the Snatch, or a variation of the Clean-and-Jerk. Ground-to-Overhead is a weightlifting movement—typically performed at light or moderate loads—that trains and develops “speed strength,” or the ability to absorb and transmit forces rapidly. This full-body motion not only builds strength, but when performed at lighter loads and faster speeds, builds cardiovascular endurance.
Snatch variation: Start with the feet at a hip-width stance. Place the hands on the barbell in a wide grip—the grip should be wide enough that the bar rests in the hip crease when the legs and hips are extended. Use a hook grip on the bar. Set the shoulders slightly in front of the bar. Maintain the lumbar curve. Brace the core.
Clean-and-Jerk variation: Start with the feet at a hip-width stance. Set the hands on the barbell so they’re approximately one thumb’s distance from the hips. Grip the barbell with a hook grip. Brace the core.
Snatch variation: The hips and shoulders rise at the same rate as the athlete pulls the bar off the ground. Rapidly extend the hips. Keep the heels down until the hips and legs extend. Shrug the shoulders and pull under the bar. The athlete can receive the bar in either a full squat position or a partial squat position. To complete the movement, finish with full hip, knee, and arm extension with the bar over the middle of the feet.
Clean-and-Jerk variation: The hips and shoulders rise at the same rate as the athlete pulls the bar off the ground. Rapidly extend the hips. Keep the heels down until the hips and legs extend. Shrug the shoulders and pull under the bar. Receive the bar in the front rack position, either at the bottom of the squat or in a partial squat. Get the bar overhead using a Push Jerk, Split Jerk, Push Press, or Strict Press—the way in which the athlete gets that bar in the overhead position doesn’t matter in the Ground-to-Overhead movement. Once the bar is overhead, stand tall to reach full hip and knee extension.
Points of Performance: To get a “good rep,” ensure the following:
– The barbell starts on the ground
– The athlete finishes the movement with full hip, knee, and arm extension with the bar overhead and in the middle of the feet
Pro-Tip: For Ground-to-Overhead, the athlete should typically choose the movement that he/she can cycle through the fastest. So if the athlete is more proficient at Clean-and-Jerks, then they should go with the Clean-and-Jerk variation.