Please Scroll Down to See Forums Below
snatch pulls?
- Thread starter TheOak84
- Start date
A
anabolicmd
Guest
Ill try to tide you over until CCJ gets here. Snatch pulls are pulls from the snatch grip position. That is, you get set and start to snatch, but you keep your arms straight, and you dont flip the bar, or jump under it, you just raise it as high as you can up your torso, to about right under your belly button approximately, while exploding up on your toes. You can do regular snatch pulls like these, or you can pull them a little higher by slightly bending your elbows, almost like a partial upright row, and those are your high snatch pulls, they go up to about your sternum. Timing wise, you want to synchronize the pull with the toe raise so you hit the highest point at the same time for both motions. Other than that, start with the bar touching your shins, and keep it tight to the body throughout. There are two drives, when the barr is off the ground and about when it touches the upper thigh, but thats more detail than you need to get started. Its a great lift for speed, explosiveness, strength and flexibility, plus it works a lot of big muscles of the upper and lower body.
mekannik
New member
Start around +10% of your current max snatch weight.
Return to the floor after each rep (unless you want some real pain in your traps and are using straps - in that case return to just short of touching the ground).
Multiple sets or 3 to 4 reps.
Think of these as doing negatives on bench to get used to handling more weight than you can thru a concentric ROM. Great carry over to the full movement.
Return to the floor after each rep (unless you want some real pain in your traps and are using straps - in that case return to just short of touching the ground).
Multiple sets or 3 to 4 reps.
Think of these as doing negatives on bench to get used to handling more weight than you can thru a concentric ROM. Great carry over to the full movement.
coolcolj
New member
Well I use em to load up my legs and hips, plus traps as well for power. Basicly a snatch grip deadlift done fast, well unlike a deadlift, the back angle stay the same from floor to knee level, and then you rebend the knees under the bar and throw the bar up with your legs and hips, and shrug.
Not much shoulder if you do them properly, the bar shoots up from leg and hip power. It looks vaguely like an upright row, but the bar floats up there without any shoulder or armpull.
Snatch High pull that is.
Realkly no different from powercleans in a sense, although it does load up up posterior chain and lats much more. Grip and forearms too!
Not much shoulder if you do them properly, the bar shoots up from leg and hip power. It looks vaguely like an upright row, but the bar floats up there without any shoulder or armpull.
Snatch High pull that is.
Realkly no different from powercleans in a sense, although it does load up up posterior chain and lats much more. Grip and forearms too!
Last edited:
kiloamp
New member
I agree with Anabolicmd's description of how to do a Snatch High Pull. Both exercises, the Snatch Pull and Snatch High Pull are the same with the exception that with the High Pull you should continue using arms and shoulders to bring the bar up your body. If you're getting away from your body, then you've either cut your pull i.e. hips behind shoulders or are pushing the bar out in front. In either case, you're reinforcing bad technique and habits that will be hard to break in the future (happened to me.) In a Snatch Pull, just finish with a shoulder shrug, getting up on your toes and turning your wrist's in but keep your arms loose. Also, in a snatch high pull, DON'T rebend the knees to get the bar farther up your body. For high pulls, usually keep weight under 80% of 1 rep max and for snatch pulls up to around 120% Of course, there a lot of different schools of thought on this subject, this is just how I was taught.
Last edited:
kiloamp
New member
CoolColJ said:
You are right, you do need to have same rebend as you would do for any pull. I was talking about a re-rebend. That is to say, at the top of your pull when you're fully extended, bending the knees to lower your body to help the bar get a higher relative position up your body. This was a common way high pulls were done decades ago until a couple studies by the soviets showed a low correlation to the pulling motion of an actual snatch. The video of the chinese kids training showed a young lifter doing them that way. It was surprising for me to see them still being done especially since weightlifting programs are commonly copied from one country to the next (the russians / bulgarians being the most copied of course.) I guess it goes to show that there are still different training methodologies amongst coaches though
kiloamp
New member
It would be interesting to know if that is common amongst the germans. I would be surprised if I saw weller doing them that way. We still have many clubs doing them that way in the states but our program isn't as organized as some countries. When dragomir became our national coach, he did a lot for getting everyone on the same page but there were some old school coaches who weren't going to make any changes for anyone. I guess that's probably true for any sport.
coolcolj
New member
I'll see, I have Weller doing high pulls as well as Marc huster.
He does meet the chest with the bar like huster, but not as exaggerated from memory.
Weller is strange, he doesn't look explosive when lifting, but the huge weights he lifts get moved and locked out no problems.
He does meet the chest with the bar like huster, but not as exaggerated from memory.
Weller is strange, he doesn't look explosive when lifting, but the huge weights he lifts get moved and locked out no problems.
