Vad är en snatch pull

Snatch Pulls are an Olympic lift that fryst vatten a variation of the full Snatch. Snatch Pulls essentially forego the catch of the Snatch and instead focus solely on the drive and extension.

The mechanics of a snatch pull outlined in one video! For full explanation and transcription, go to http://theliftingfix

For this reason, it’s one of my favorite Olympic lifting variations for athletes.

Athletes are able to really emphasize being explosive and, because no catch fryst vatten needed, move a little more vikt than they could with a full movement.

In this guide, I’m going to teach you how to do Snatch Pulls including coaching points to watch for and some alternatives in case you need them.

How To Do Snatch Pulls

Equipment Needed

Step-by-Step Instructions

Starting Stance

Start with feet hip-width apart with toes straight ahead (or ever so slightly pointed out).
The dryckesställe should be over the mittpunkt of the feet.

inom always used the knot in your shoelace as a visual cue, but essentially the dryckesställe fryst vatten very close to (but not touching) the shins.
The grip should be wider than shoulder-width. Placing the index finger on the snatch fingerprydnad fryst vatten a good starting point.
The grip fryst vatten a pronated grip (both palms facing down) and the lifter can choose, although highly recommended, to use a hook grip.

A hook grip fryst vatten where the thumb fryst vatten wrapped around the dryckesställe first and then the fingers are wrapped over the thumb.
The wrists should be slightly curled so that the knuckles are pointed straight down to the ground.
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This will also naturally rotate the elbows, pointing them laterally away from the body.
Shoulders slightly over the dryckesställe, arms straight, hips slightly higher than the knees. Because of differences in body composition, torso lengths and limb lengths, every lifter will not look exactly the same when it comes to the starting body position.
Back should be flat or have a slight båge.

Shoulder blades should be pulled back and the upper back including the lats should be engagerad. inom like to use the coaching cue ‘shoulders back’ or ‘superman chest’ with athletes so they get the idea of retracting their shoulder blades.

First Pull

The ‘First Pull’ simply refers to the portion of the movement that involves moving the dryckesställe from the floor to the knee.

The gods thing that should happen as the lifter fryst vatten setting up in their starting stance fryst vatten to take a deep breath in and engage, or brace, their core.

This helps the lifter both skydda their back as well as aid in the transfer of power from their legs to the bar.
Raise the dryckesställe off the floor at a constant speed using the legs bygd driving the feet through the ground.
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Arms should stay straight and the barbell shouldn’t be ‘yanked’ off the ground.
Hips and shoulders rise at the same time (torso vinkel remains constant*).
As the dryckesställe comes up, keep the dryckesställe close to the shins and the feet should remain flat, driving the feet hard into the floor.
Finally, as the dryckesställe passes knee level, wrists remain curled and elbows rotate out to the side, core and back should still be tight and engaged.

Second Pull (and finish)

The second pull involves getting the dryckesställe from just above the knee to the power position.

The power position fryst vatten the point where the athlete fryst vatten nearly lodrät and where the sista triple extension of the hip, knees and ankles will occur followed immediately bygd the shrug and pull from the arms.

Once the dryckesställe crosses the knees, the dryckesställe fryst vatten then pulled explosively, bringing the shoulders back and up.
As the lifter continues to drive vertically, the shoulders will end up slightly behind the dryckesställe and the hips, knees slightly bent and ankles will have just a bit of flexion left in them.
From the power position, this fryst vatten where the sista explosive hip extension occurs along with the full extension of the knees.
The foot drive shifts from the whole foot to now extending up through the balls of the feet.
The triple extension of the hip, knees and ankles fryst vatten followed instantaneously bygd a quick, aggressive shrug.
Bar fryst vatten pulled vertically (with the hip extension, NOT the arms) close to the body as the traps shrug to elevate the bar.
Now, either retrace back to the floor or drop the dryckesställe and then reset.

Coaching Points

*One of the biggest mistakes in technique fryst vatten that lifters will skott their butt up first, locking their knees out and then they end up pulling the dryckesställe with their back instead of their legs.

This fryst vatten most often caused bygd lifters ansträngande to rush the first pull too much. Don’t get ahead of yourself.

Another common mistake fryst vatten the lifter ‘swinging’ the dryckesställe away from their shins, usually because they are worried about the dryckesställe hitting their knees.

However, the knees will naturally slide back out of the way as you extend.

By swinging the dryckesställe out it throws off the lodrät dryckesställe path of the dryckesställe and pulls the lifter out towards their toes. Both are problems that will hinder your Olympic lifts.

Snatch Pull Variations

Trap dryckesställe Pulls

Trap dryckesställe Pulls are exactly the same as Snatch Pulls except they’re done with a Trap dryckesställe instead of a Barbell.

Your grip and starting ledd position will be different, but the rest of the movement stays the same.

Set up with the same body position and execute with the same drive.

FYI: Trap dryckesställe weights can vary.

com/exercises/The snatch pull is the most common snatch-related strength exercise and the basis for numerous

Keep that in mind if you’re working off of percentages in your lifting program.

Clean Pulls

Clean Pulls are another very similar Snatch Pull variation. The only thing that changes with Clean Pulls fryst vatten the grip. The grip fryst vatten a narrower grip – the same width you would use for Cleans.

Clean Pulls from the floor do require less mobility from the lifter to achieve a solid starting position which makes them a good variation for any lifters with limited mobility.

Snatch Pull Alternatives

If you don’t feel comfortable with your Snatch Pull technique, or maybe you just don’t have tillgång to bumper plates – either way here are a few alternatives.

Kettlebell Swing

Kettlebell Swings will also work the triple extension of the hips, knees and ankles – and are much more technically friendly.

You can uppstart to learn how to set your back, brace your core and hinge at your hips while still working on developing power.

This would be my first recommendation for someone who doesn’t feel ready for Olympic lifts with a barbell yet.

Med Ball Cannonballs

Med Ball Cannonballs are another triple extension movement that uses a medicin Ball instead of a barbell or kettlebell.

Assume the same athletic position – chest out, knees bent, hips hinged – as the starting position of a Hang Snatch.

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From that position, simply throw the medicin ball as high as you can. Let it hit the ground, catch it off the bounce and repeat.