Clean Pull / Snatch Pull Hold
The 6 second Clean/ Snatch Pull to the knee teaches the athlete how to move properly from the starting position into the position from which they will initiate the final explosive effort to accelerate the barbell upward in the Clean or Snatch.
The athlete should set the starting position and create tension against the bar before separating it from the floor. This will allow for more force to be generated. As the bar separates, the athlete needs to shift their balance back to be slightly over the heels.
Moving slowly, the athlete will continue pushing with the legs to extend the knees while maintaining the same back angle as the starting position. It is important to keep the bar as close to the body without dragging against the legs. As the bar reaches the kneecaps the arms should remain vertical and the shoulders directly over the bar.
After holding this position for 6 seconds, the athlete should return the barbell to the floor under control and trying to reverse the movement as accurately as possible. Initially this drill should be done at a low percentage of weight for 4-6 reps per set.
The athlete should feel tension in the hamstrings, glutes and back particularly at the holding position.
This exercise not only teaches the athlete proper movement and position but is also geared towards strengthening the core, back and grip for preparation of moving into the full clean and snatch.
Keys for Performance:
- Set the starting position with tension
- Separate the bar smoothly by pushing the legs through the floor and shift further back towards the heels
- Maintain the same back angle to keep the arms vertical until the bar arrives at the knees
- Extend the legs until the bar is at the middle of the knee cap
- Stop and hold this position for 6 seconds with the shoulders in front of the bar and the bar pushed back against the knee caps
Eric Renaghan
