Pulling up

Nick | 09/08/2014 | 3

The snatch pull is all about training our bodies to get the bar into a good position to fire it up overhead from the hips.  On the surface it might look like a deadlift with a wider grip, but there is much more going on here.

We’ll need to setup with a tall chest and extended spine with as much tension through our back as we can muster and our knees set back and out so they are as out of the way of the bar as we can get them.  As the bar leaves the ground we should not allow it to pull our chest down relative to our hips.  As the bar reaches our knees, we should find ourselves with our shoulders in front of the bar, lats actively pressing it back into our legs.  From here, the knees will scoop underneath as we pull our hips to the bar making our torso vertical right before we finish our hip extension and send the upward momentum into our shoulders to continue the bar moving up.

There’s a lot going on here.  Get heavy, but if the load is causing you to miss several of these points, back it down.  Your snatch will thank you.

STR:

Snatch pull
2-2-2-2-2-2

WOD:

6 rounds
5 chest to bar pull ups
10 dumbell snatch (25-30% bw)
20 mountain climbers