Hey there! It’s Ben from WODprep, and today, we’re diving into some advanced barbell cycling techniques that can help CrossFit® athletes crush workouts faster and smoother.
Quick heads-up—this isn’t geared toward pure weightlifters. This is all about getting through metabolic conditioning (metcons) with efficiency. So, if you’re looking to speed up your barbell work, you’re in the right place!
Oh, and if you’re not quite at the advanced level yet, don’t sweat it! I’ve got a free guide for beginners: “The 5 Drills Every Beginner Needs to Master the Snatch.” Stick around till the end, and I’ll let you know where you can grab it.
In this article, we’ll break down three key techniques:
- Faster shoulder-to-overhead cycling.
- Efficient hang cleans and hang snatches.
- Squat cycling for cleans and snatches.
If you’re ready to upgrade your cycling game, let’s get into it!
Technique 1:
Shoulder-to-Overhead Cycling
Alright, shoulder-to-overhead (STOH) is a movement where you bring the barbell from your shoulders to a locked-out position overhead. Now, a common issue I see? People bring the weight down, reset, and then push it back up. That’s great if you’re going for accuracy in weightlifting, but for faster cycles in a metcon, it’s inefficient.
The Fix: Use the “Bounce” Technique.
Here’s the trick: when the barbell comes down, let the weight naturally push you into a slight dip position. Instead of pausing, immediately spring back up into your next rep.
This keeps your cycle smooth and reduces time under tension, making it easier to breathe and recover mid-set.
Less resetting, more efficient reps—here’s how it looks in action:
- Receive the barbell on your shoulders, letting it dip you down slightly.
- Explode back up, letting that momentum flow into your next rep.
If you’re not yet comfortable with the basic STOH movements (like push press, push jerk, or split jerk), don’t worry about this one just yet. But once you’re dialed in on the basics, adding this bounce technique can make a huge difference.
To read more about the different overhead lifts, click here.
Technique 2:
Cycling Hang Cleans & Snatches
(The Hip Clean/Snatch)
Let’s move on to hang cleans and hang snatches. Here’s the thing: the traditional method of hang cleans involves pulling from a deep position, which takes more time and tension. Great for power, not so great for speed.
So if you’re working with lighter weights and want to crank out reps faster, here’s an advanced alternative—the “Hip Clean” or “Hip Snatch.”
The Fix: Keep the barbell high and use a quick, high-thigh bounce to generate speed.
In this technique, you’re minimizing the time spent in a loaded position. Instead of dipping the bar lower to load up your posterior chain, keep it close to your upper thigh and use a quick bounce.
Yes, it might mean some bruised quads, but for lighter weights, it’s worth it to cycle quicker.
Here’s the breakdown:
- Hold the bar high on your thigh.
- Use a small bounce off the quads to pop it up.
This might feel awkward at first, but with some practice, it can speed up your hang cleans or snatches by a mile. Just remember, if the weight’s too heavy, you’ll probably want to stick with the traditional method to generate more power.
Read more about the different clean movements and snatch movements.
Technique 3:
Squat Stance Cycling
Now let’s tackle cycling for cleans and snatches where you need to hit a squat with each rep. Normally, people reset their feet between reps, which can waste time and energy, especially when you’re fatigued.
The Fix: Use a “Squat Stance” setup.
This technique is super helpful when you’re dealing with a moderate weight for high reps. Instead of jumping and resetting your feet with each rep, try keeping your feet in a wider, squat-ready stance from the start.
This lets you hit rep after rep without shuffling around. It’s not as powerful as a full jump and reset, but it’s faster and reduces wasted movement.
- Start in your squat stance, feet already set.
- Complete each rep without adjusting your feet between lifts.
This keeps your movement clean and consistent, letting you focus solely on moving the barbell. Again, this is best for moderate weights. If you’re lifting heavy, you’ll need that full jump and reset for stability and power.
Read more about what CrossFit Weightlifting training style is for you.
Final Thoughts
These techniques are awesome for moving fast with moderate weights. The key to each of these advanced barbell cycling tips is to keep things efficient—less time wasted, more energy saved.
Try each one out in your training, and don’t stress if it doesn’t feel natural right away. It takes time to master, but once you do, you’ll see some serious improvement in your metcons.
Ready to take it to the next level?
Give these techniques a shot, and if you’re still mastering the basics, don’t forget to grab my free guide: “The 5 Drills Every Beginner Needs to Master the Snatch.” Stick with it, and let’s keep leveling up your barbell skills together.