The snatch is a highly technical lift, Broken down into 3 different pulling phases, the second pull involves moving the barbell from mid-thigh to the power position, and also includes the final extension of the knees and hips. It is also where you generate the speed and power needed to execute a successful lift. Let’s break down the key components of the second pull, common pitfalls, and how to perfect your technique.
What is the Second Pull in The Snatch?
The second pull in the snatch begins when the barbell reaches mid-thigh and continues until you hit full extension of the knees and hips. This phase is all about accelerating the barbell upward with maximum force before making contact with the hips. It’s important to note that while this pull includes the final extension of the knees and hips, it does not include the shrug—that comes later in the third pull.
Transitioning Smoothly: From First Pull to Second Pull
One of the biggest challenges in the second pull is transitioning smoothly from the first pull. This should be a fluid movement without any pauses. Maintaining tension in your back through strong lat activation is crucial as losing tension can lead to rounding of the back, dropping of the shoulders, and moving the bar away from the optimal line of balance. This disrupts the explosiveness and upward trajectory of the bar, making it harder to achieve a powerful lift.
Many beginners struggle with this 2nd phase, often feeling like they’re waiting too long before initiating the explosive final pull under the bar. However, rushing this moment can result in an inadequate second pull that's out of balance, forcing you to correct your posture when receiving the bar overhead.
Body Position and Mechanics
As you begin the second pull, your knees should still be bent, and your shoulders should remain in front of the bar. As you generate more speed, focus on bringing your shoulders to a neutral position—directly above the bar. The direction your shoulders face when you reach full extension (when your ankles, knees, and hips lock out) will effect the path of the bar and indicate whether your hips were open, closed, or hyperextended.
If your shoulders are forward of the bar the hips don’t fully extend. The bar may not make contact with the hip crease, leading to a loss of power transfer and reducing the time you have to pull under the bar.
If your shoulders are too far behind the bar the hips will be hyperextended. The barbell can be pushed away from your body, causing you to jump forward to catch it. This often happens when too much emphasis is placed on throwing the shoulders back instead of up.
To prevent hyperextension, stay active through the glutes. This helps maintain proper lower back positioning and prevents excessive backward movement of the shoulders. A slight pull backward and a small amount of hip hyperextension are natural and will happen with proper body awareness, so don’t focus too much on this aspect during your lifts.
Timing the Final Explosion
As the bar approaches the hip crease and your shoulders are nearing vertical, your knees should be close to full extension. At this point, your feet should still be flat on the floor. The final explosion of the hips and knees drives the bar upward with all the force you’ve generated from the beginning of the lift.
Perfecting this timing takes hours of repetition, so don’t be discouraged if it doesn’t come naturally right away. With consistent practice, you’ll develop the muscle memory and coordination needed for a smooth, powerful second pull.
Common Faults to Avoid
Pulling from the knee: Don’t start the second pull too early.
Rising to the toes: Stay flat-footed until the final extension.
Throwing the shoulders back: Focus on driving the shoulders up, not back.
Cues to Keep in Mind
Patience/Hold/Don’t rush: Let the movement flow naturally.
Flat feet/Stay flat: Maintain balance until the final drive.
Jumping tall: Think of extending upward rather than backward.
With patience, practice, and attention to detail, you’ll find your lifts becoming smoother and more powerful. Keep refining your technique, and remember—progress comes with persistence!
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Happy Lifting!
JQ
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