The Third Pull in the Snatch: The Missing Link in Your Lifts?

In the dynamic realm of Olympic weightlifting, few movements rival the complexity and athleticism demanded by the Snatch. Id say the most common piece missing from nailing the snatch that I see, would have to be the third pull. And that's because most people throw the bar overhead as opposed to actively pulling under the bar. What does that mean? Read on!

Central to its execution is the often elusive yet crucial "third pull," a phase that separates average lifts from exceptional performances, and one that is commonly misunderstood or confused with the final extension of the knees and hips. Let's delve into what makes the third pull essential and how mastering it can make massive improvements to your Snatch

Understanding the Third Pull

The third and final pull in the Snatch serves a pivotal purpose: pulling the body under the barbell. Unlike a brute force approach where the barbell is simply thrown overhead and caught, the third pull requires continuous tension on the bar throughout its ascent. This tension allows the lifter to maintain awareness of the bar's position and is responsible for generating the speed required to pull under the bar. Yes that's right, we don't drop under the bar, we pull under. If you have ever wondered how to get under the bar quicker, its all in the third pull!

Executing the Third Pull

Once the barbell has left the hips during the second pull, the focus shifts to the shoulders and elbows. They are pulled high to maintain the barbell's upward trajectory while simultaneously pulling the lifter's body down and under the bar. In slow motion videos this is where you will see the bar pause in mid air while the lifter transitions to the receiving position. This downward movement must be coordinated with the feet connecting firmly to the floor, establishing a stable base for the subsequent squat.

A strong press upwards is essential as the lifter descends into the squat position, aiming to time the catch precisely. The emphasis here is on an active reception, from the grounded feet to the stable wrists and hands. While catching the barbell above parallel might occur initially, encouraging full-depth squats ingrains good habits and sets the foundation for handling heavier weights successfully. 

Once the barbell is securely received, the lifter rises from the squat, ensuring straight legs, neutral hips, and locked-out arms. Taking a moment to stabilise at the bottom of the squat demonstrates control and prevents rushing an attempt to stand, which can lead to failed lifts. Similarly, maintaining control at the top of the lift reveals any balance issues during the recovery phase.

Improving The Third Pull

Improving the third pull in the snatch requires targeted drills that focus on timing, speed, and technique. Here are my 3 favourite progression lifts to improve your third pull and overall snatching technique:

1. Snatch High Pulls (from the floor or a hang position)

Purpose: To reinforce the vertical extension and timing of the second pull.

Execution: Perform a snatch high pull by moving the bar from the floor to hip pocket, or from a hang position to hip pocket. Then focus on pulling the barbell as high as possible using the momentum generated from the hips and legs. Aim to keep the torso vertical as you move the barbell from the hip and pull the elbows high as you extend the ankles knees and hip.

Key Points: Maintain tension on the bar throughout the movement and think about a vertical movement with only a slight natural lean back to remain balanced. IE: don't throw the shoulders back excessively

2. Drop Snatch

Purpose: To reinforce speed and precision under the bar.

Execution: Start from a standing position with the barbell on your back in the snatch grip. Drop into a full squat position while locking out the arms to catch the barbell overhead. No dip and drive here, just dop under as fast as possible.

Key Points: Focus on the timing of dropping under the barbell as you push the body under the bar and maintain active tension throughout the movement.

3. Tall Snatch (probably my favourite!)

Purpose: To improve the speed of the turnover and reinforce catching the barbell in a stable position.

Execution: Begin in a standing position with the barbell at hip level. Extend onto the toes then pause for 1 second before pulling yourself under the barbell into a full squat position, catching it overhead without any dip or drive from the legs.

Key Points: Emphasize quick feet and active arms to achieve a fast pull under and stable catch position.

Incorporating Progression Drills

Start with lighter weights: Focus on technique and speed before gradually increasing the load.

Consistency is key: Practice these drills regularly to reinforce muscle memory and improve proficiency.

Seek feedback: Work with a coach or experienced lifter to identify areas for improvement and refine technique.

Conclusion

Mastering the third pull in the snatch demands a blend of technique, timing, and consistent dedication to improve. By understanding its purpose and intricacies, you can refine your skills and achieve consistent success in the Snatch. Mastering the third pull not only enhances performance but also builds a foundation for tackling heavier weights with confidence.

In the pursuit of excellence, the journey through each phase of the snatch—from initial pull to final recovery—represents a commitment to mastery. Embrace the challenge, refine your technique, and celebrate the incremental improvements that lead to achieving your lifting goals. With persistence and attention to detail, the third pull can become your secret weapon in conquering the snatch and give you the winning edge over your competitors.

For a comprehensive look at the Snatch and how to coach this lift why not check out our e-Book? It is full of valuable information for lifters and coaches of all skills and abilities.

Coaching The Snatch - eBook

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Or become a qualified Olympic Lifting coach with our AusActive approved online coaches courses HERE!

Happy Lifting!

JQ