Stop Jumping Forward In The Snatch!

Lets talk about a fundamental yet often overlooked aspect of weightlifting: the snatch high pull, and how it can help you hit triple extension more efficiently, and eliminate that nasty jump forward when receiving a snatch. It doesn't matter if you consider yourself to be a seasoned lifter looking to refine your technique or a beginner eager to perfect your form, mastering the snatch high pull can make a world of difference in your lifting journey and help you to stop jumping forward in the snatch!

If you've ever struggled with hitting triple extension in the snatch or found yourself jumping forward during lifts, incorporating snatch high pulls into your training routine could be the game-changer you've been searching for. This accessory lift targets key muscles and movement patterns essential for executing the snatch with precision and power. But only when done correctly!

99% of people that come to us to correct their lifts, initiate the pull from power position by dropping the chest forward. All this does is set you up for thrusting the hips forward into the bar and in turn pushing the bar away from the body. We want that bar to go up, not out. Now, most people are strong enough at lower percentages to be able to compensate for this with a strong pull, but if we are talking about efficiency and the ability to consistently hit high percentages, then we really want to nail this lift in its strictest form. We want MAXIMUM TECHNIQUE EFFICIENCY when performing accessory lifts!!!

So, what exactly is a snatch high pull, and how can it benefit your lifting performance? Let's break it down step by step.

Start with Power Position High Pulls: Focus on initiating with knee bend only, and maintain a vertical torso. Pause for a second in the power position then drive tall and pull the elbows high with each repetition. This movement helps develop coordination and muscle memory required for efficient triple extension.

Progress to Hang High Pulls: As you become comfortable with power position high pulls, advance to hang high pulls. Initiate with knee bend, then push the hips back keeping tension in the hamstrings and the shoulders in front of the bar. Reverse this motion and bring the body back in balance as you drive tall and pull the elbows high.

Master High Pulls from the Floor: Finally, now its time to move to high pulls from the floor. Focus on maintaining proper form and timing as you move the barbell from the floor to mid-thigh in a controlled manner that allows you to maintain form. Then pull the torso vertical to bring the body back in balance as you begin to drive tall and pull the elbows high. Remember to think tall, stay balanced, and avoid pushing the hips forward or throwing the shoulders back.

By following this progression, you'll reinforce proper positioning and timing during the crucial second pull phase of the snatch. Not only does this aid in improving overall coordination, but it also helps lifters refine their execution, leading to greater proficiency in the snatch and beyond.

Now, you might be wondering how you can incorporate snatch high pulls into your training routine. The answer lies in our online weightlifting coaches courses or programs. Our expert instructors will guide you through the intricacies of snatch high pulls and provide personalised feedback to help you reach your lifting goals faster.

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Don't miss out on this opportunity to elevate your weightlifting game. Sign up for our online weightlifting coaches courses today and take the first step towards mastering the snatch and unlocking your full lifting potential.

Happy Lifting!

JQ