Try to keep the trunk vertical at the top rather than allowing the pull of the arms to cause you to lean forward over the bar. Keep the entire body tight and continue pushing against the floor until the bar stops moving up, then follow it down by dropping to flat feet.

Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal to ensure proper motion and effort. Focus on lifting the elbows rather than the bar in order to ensure proper movement and proximity.

As the legs and hips finish extending, shrug up and back and continue immediately and fluidly into pulling the elbows up and out toward the sides, keeping the bar against the body-never let the bar move away. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.Įxtend the entire body approximately vertically-don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. The snatch high-pull is identical to the snatch pull with the exception of a continued maximal upward pull of the bar with the arms following the extension of the body.

Panda clean pull