Snatch Pull is an exercise that works on the explosive power of the lower body. It requires the lifter to start in a low position with a wide snatch grip, driving through the heels to extend the knees and move the weight upward with control. The second pull involves accelerating the bar by extending the hips, knees, and ankles, while leaning slightly back and reaching full extension in a violent and abrupt motion. This exercise will help to build explosive power in the lower body and improve overall performance.
To incorporate Snatch Pull into workouts, you can include it as part of your lower body or full-body strength training routine. Here's how you can do it:
1. Warm up: Before starting any exercise, it's essential to warm up your body. Spend a few minutes doing dynamic stretches and light cardio exercises like jogging or jumping jacks.
2. Set up the barbell: Place a barbell on the floor close to your shins. Take a wide snatch grip, with your hands placed wider than shoulder-width apart.
3. Starting position: Lower your hips with the weight focused on your heels. Ensure your back is straight, head facing forward, chest up, and shoulders just in front of the bar. This is your starting position.
4. First pull: Begin the exercise by driving through your heels and extending your knees. Keep your back angle the same and your arms straight. Move the weight with control as you lift it above your knees.
5. Second pull: As the bar approaches the mid-thigh position, start extending through your hips. This is the main source of acceleration for the pull. In a jumping motion, accelerate by extending your hips, knees, and ankles, using speed to move the bar upward.
6. Full extension: At the end of the second pull, your body should be fully extended, leaning slightly back. Ensure that the extension is violent and abrupt, and avoid prolonging it for longer than necessary.
7. Repeat: Lower the barbell