SNATCH HIGH PULL
FULL BODY (Beginner//Intermediate//Advanced/Coaching Suggested)
 All Muscles Active |
This exercise is used for developing the muscle strength and
technique of coordination used to lift the bar to the point of the
Drop. Stand over the barbell. Position your feet underneath at hip
width. The bar should cross your metatarsal joints, just in front of
your ankles. Point your toes slightly out. Hold your head erect and
tighten your spinal muscles. Rotate your shoulders forward. Now bend
over while squatting down and grasp the bar with a wide grip. (To
establish the gripping distance, see Snatch.) Lock your elbows and
position your body so that your arms are vertical to the bar with
wrists flexed. Keeping your back muscles contracted, take a 3/4
breath. Using your legs, explode the barbell up off the floor.
When the barbell passes your knees, push in with your hips. Your
knees will shift back down and under the bar. At the same time,
bring your hips in and start to pull the barbell up with your back.
This action will bring the bar into contact with your legs at
top-thigh. At the moment of contact you accelerate the bar upward
with both your legs and back until your body reaches a full
extension. At full extension, contract your calves and trapezius
muscles simultaneously, raising on your toes and shrugging your
shoulders. This movement puts maximum momentum into the barbell.
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© Copyright Steven R. Zeigman 1994-2019