Snatch Long Pull
AKA Muscle snatch
The snatch long pull is a variation of the muscle snatch that further emphasizes upper body strength.
The snatch long pull is simply a muscle snatch in which the bar is not allowed to make contact with the body on the way up and without using the hook grip. This limits the contribution of the legs and hips to the elevation of the bar and forces the upper body to do more of the work. Start with the bar on the floor in the snatch starting position, making sure your elbows are oriented to the sides (arms internally rotated). Lift the bar as you would for a snatch until reaching the top of the upward extension of the body, but letting the bar stay just in front of the body and not touching at any time. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. The elbows should move out to the sides as they move up (if the arms are properly internally rotated during the lift). Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position. The legs must remain straight once extended in the pull. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously—there should be no pausing or hesitation during the lift.
The elbows should never drop from their elevated position during the turnover. It’s helpful to think of the movement as a snatch high-pull (but without letting the bar touch the body) with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
The snatch long pull is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the snatch long pull will help strengthen the turnover of the snatch.
The snatch long pull can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although the snatch long pull can also be done for heavy singles and doubles.
The snatch long pull can be performed as muscle snatch by allowing the bar to contact the body at the hips as it does in the snatch. The snatch long pull can also be performed from the hang or from blocks. Straps or the hook grip can be used if desired, but doing the lift without the hok grip straps will help with grip strength. Using the hook grip can help the lifter practice the transition from the hook grip to a hookless grip if that lifter releases the hook grip overhead in the snatch.