3/4/13

Your Guide To Snatch Pull


Last week I gave 4 pretty good reasons to add snatch pull to your workouts. It’s been brought to my attention that not everyone is a master of the snatch pull. That’s fine, because Coach Drew will get you ripping bars from the floor like a grizzly bear rips salmon from a river. I promise that you will see improvements in your athletic lifestyle, simply by doing snatch pulls like a champion. Without further ado, I present thee with a guide towards the snatch pull.


Step I: Grip
If you have no idea how to do a snatch grip then you’re at the right place. For most people, the snatch grip is going to be uncomfortably wide. Get out of your comfort zone. You’re going to grip the bar towards the end, near the collars. You don’t have to go as wide as me, but you need to stretch it a little. Once you have your grip you should stand up, and feel the bar press into your mid hip. To tell if your grip is wide enough, stand with the bar and lift your legs up. If the bar moves because your thighs rub against it, you’re gonna have a bad time. Widen your grip until you no longer bump the bar with your hip crease. I recommend using wraps to prevent any hand damage, or awkward slippage.


Step II: Dip
If you’ve seen any of my deadlift tips, this should be like some familiar nightmare. To really activate your posterior chain you need to create some eccentric loading. Pull the bar directly under your shins. Raise your hips and butt up, then snap it back down and gather yourself. I recommend long socks to prevent nasty shin bleeding, short shorts are optional.

Step III: RIIIIIIIIIP
That’s right everyone, so far you’re doing a super wide deadlift. You will pull the bar off of the platform as fast as possible. Remember to keep a forward lean with your torso. I teach and use a 2 pull method, so we will incorporate that into our snatch pull as well. Extend your knees with minimal hip activation as you drag the bar up your shins. The closer the bar is to your body the more efficient the pull is. If the bar isn’t flying, you need to reduce weight.
This is progressive slides. Going eccentric with the dip, then the rip (1st pull) notice forward lean

Step IV: Quad Snap
By now the bar should have more momentum than a runaway train. When the bar peeks over your knees, you will then activate your hips. This isn’t some gentle hip lift, this is the second pull. You’re goal is to straighten your body out as hard and fast as possible. Along with the hip extension, you should also power shrug to give the bar some more rip. The bar should move twice as fast up your quads, as it did along your shins. During this step, you can jump to increase upward momentum. You should land forward closer to the bar , with your feet an inch or so wider. Feel free to make old time cartoon sounds. Pow, Snap, and Cachow are all acceptable.

Step V: Bar Release
The bar should pop off of your hip and be sent flying into outer space. If you don’t explode during step IV, the bar will either not pop or just go straight up. Proper snatch technique will throw the bar in front of you and up. If you’re lifting at a quality gym with platforms and bumpers, throw that stuff down. Regrip and go again.

Little Advice:
For explosive movements like the snatch pull, try not to do more than 3 reps. Type II X fibers fatigue extremely fast. If you fatigue these fibers but keep going, you’re no longer training improved explosiveness. If you’re new to snatch pulls, don’t be a hero. Don’t put on so many plates that you can’t throw the weight up. Listen to fly like an eagle as a motivator. Make your plates fly like said eagle. Set them free.

Below is a video of me just popping out a quick triple. The weight is my 1RM for snatch @ 100 kg.

Clean slate, slam weight.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.