Enhancing Skills

Snatch pull

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell snatch pull is a weightlifting exercise that focuses on the explosive pulling motion used in the snatch movement. It targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. The snatch pull helps develop power, strength, and coordination necessary for Olympic weightlifting movements.

Possible Stretches to do prior to exercise:

  • Hamstring stretches
  • Glute stretches
  • Lower back stretches

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the hamstrings, glutes, and lower back, such as leg swings, hip circles, and cat-cow stretches.
  • Perform a few sets of lighter weight exercises that engage the posterior chain, such as Romanian deadlifts or kettlebell swings.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. The weight used for the snatch pull is typically heavier than what you would use for the snatch, as the focus is on the pulling portion rather than the full movement. Gradually increase the weight as you become more comfortable and stronger.

Proper form:

  1. Start with the barbell on the floor in front of you, standing with your feet shoulder-width apart.
  2. Bend at the hips and knees to lower into a squat position, reaching down to grip the barbell with a slightly wider than shoulder-width grip, palms facing towards you.
  3. Keep your back straight, chest up, and core engaged.
  4. Begin the movement by explosively extending your hips and knees, driving through your heels to generate upward momentum on the barbell.
  5. As the barbell reaches hip level, continue pulling it upwards by shrugging your shoulders and pulling your elbows high and to the sides.
  6. Keep the barbell close to your body and maintain an upright posture throughout the movement.
  7. Finish the pull with a powerful extension of the ankles, knees, and hips, rising onto your toes as you pull the barbell as high as possible.
  8. Instead of transitioning into the overhead position like in the full snatch, lower the barbell back down to the starting position in a controlled manner.
  9. Repeat the pulling motion for the desired number of repetitions.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
  • Perform the exercise with a slower and controlled movement, focusing on the explosive extension of the hips and knees.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Increase the speed and explosiveness of your hip and knee extension during the pull.
  • Focus on pulling the barbell higher, emphasizing the shrug and elbow pull.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Gluteus, Hamstring, Lower back

Muscles used:

Primary:

Hamstrings

Secondary:

Gluteus Maximus, Erector Spinae

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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