The Lockout in the Snatch and Clean & Jerk: Internal or External Rotation?

What should the lockout be like in the snatch and clean & jerk? Internal or external rotation?
If you are new to weightlifting, a proper understanding of the lockout position, that is, how you finish the movement with the bar above your head, is essential. In my new video, I explain how everyone can understand why some coaches recommend internal rotation and others recommend external rotation in the lockout.

It all depends on the athletic typology: the infrasternal angle can be narrow or wide, which influences the mobility of the shoulder and the type of rotation preferred for each athlete.

•  Narrow athletes have more mobility and external rotation, so they tend to choose the lockout with external rotation.
• Wide athletes have better strength and internal rotation, so it is more natural for them to finish with internal rotation.

In the video, I discuss these differences in detail, give clear examples, and show you how to choose the safest and most effective option for you, especially when working with heavy weights.

Regardless of your body type, the goal is to be safe and efficient in movement.

📽️ Watch the full video here:

📱 And if you want to follow a complete weightlifting program, I’m waiting for you in the Super Weightlifting app – we already have programs for intermediate and advanced, and soon for beginners.