Exercise Library

Snatch Pull To Hold



The snatch pull to hold is a simple variation of the snatch pull in which the athlete holds the extended position.  
 
 
Execution
 
Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. Extend with the legs vertical and shrug the shoulders up and back, keeping the bar against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed. Hold this extended position on the balls of the feet with the shoulders shrugged for 2-5 seconds.
 
 
Purpose
 
The snatch pull to hold can be used as a remedial exercise to practice balance and position in the pull as it prevents speed from masking imbalance. It can also be used to emphasize complete extension.
 
 
Programming
 
Generally the snatch pull to hold should be done for 2-3 reps per set anywhere from 30-60% of the lifter’s best snatch depending on the lifter. Holding heavy weights on the balls of the feet will be difficult. Generally this will be used as a technique primer, so it should be performed in a training session before snatches.
 
 
Variations
 
The snatch pull to hold can be performed standing on a riser, from the hang, from blocks, with either a static start or dynamic start, with or without straps, with pauses on the way up, maintaining flat feet, with prescribed concentric and/or eccentric speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.






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