Your Change of Direction and Turnover Are Slow

A slow, drawn out transition from pulling up to pulling under.

Why it happens

The turnover is the part of the lift where hesitation costs the most. A slow change of direction means the bar is decelerating while you are still deciding what to do.

The fix

The hip squat muscle snatch, from Ursula Papandrea. It forces a quick change of direction out of the hips and doubles as a turnover and timing drill.