Exercise Library

Everett Snatch Pull



AKA Snatch push back + hang snatch pull
 
The Everett snatch pull is a remedial exercise to strengthen and teach the ability to keep the bar in immediate proximity to the body during the pull of the snatch.  
 
 
Execution
 
Stand with a barbell in a snatch-width grip and move down into the hang position at mid-thigh. The shins should be approximately vertical, the bar in light contact with the thigh, and the shoulders at least slightly in front of the bar and the knees. Without changing the position of the body, slowly allow the arms to move until they’re hanging vertically from the shoulders (the bar moves forward away from the legs); from this vertical arm position, engage the lats and shoulders to move the bar back against the thighs without changing the position of the rest of the body. As the bar moves into light contact with the thighs, push with the legs against the floor and extend the hips to perform a snatch pull.
 
 
Notes
 
Using straps will allow a looser grip on the bar, which will typically allow the athlete to relax the arms and focus more on engaging the lats and shoulders.    
 
 
Purpose
 
This is a remedial exercise to help individuals who have problems controlling the path of the bar above the knees due to either strength or a misunderstanding of technique. The movement will strengthen the back, lats and shoulders to improve the lifter’s ability to stay over the bar and keep it close to the body, and also teach the lifter how to engage the lats to maintain that proximity of the bar.
 
 
Programming
 
The Everett snatch pull can be performed immediately prior to snatches in a workout as a technique primer to help the performance of the subsequent snatches. It can also be performed toward the end of a training session if being used as more of a strength exercise. Sets of 3-5 reps are appropriate.
 
 
Variations
 
The lift can be done with or without the snatch pull; if the focus is strength in staying over the bar and keeping it close to the body, the exercise can be limited to the movement of the bar out and back to the body in the hang position. If performing the complete movement with the snatch pull, it can be done with or without a pause after moving the bar back to the legs.
 
 
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