slow pull power snatch
Slow pull Power Snatch — is a variation that involves performing a snatch with a reduced speed during the initial phase of the lift, focusing on the pull from the floor to the knee or mid-thigh. This exercise is designed to improve a lifter's technique, control, and positioning by emphasizing the importance of proper bar path and balance. It also increases time under tension and helps build strength and muscle engagement during the slow, controlled pull. By reducing the distance for the barbell's acceleration, it is also a great exercise for powerful and explosive hip extension.
performing
Stand with your feet hip-width apart, toes pointed slightly outward. The barbell should be positioned over the balls of your feet. Grasp the barbell with a hook grip. Move your shins toward the barbell. Keep your back straight, chest up, and shoulders over the barbell.
Begin the lift by pushing through your legs, keeping your back straight and maintaining the slow controlled pull. As the barbell passes your mid-thigh, extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and get up on your toes. At the same time pull the barbell upward with your arms.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a partial squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Stand up from the squat with the barbell overhead. Fully extend your hips and knees while stabilizing the barbell overhead. Control the descent of the barbell to the starting position.
The Slow pull Power Snatch is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming of the Slow pull Power Snatch can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters might focusing on varying intensity and volume over time.
In the Slow pull Power Snatch programming repetitions usually vary from 1 to 3 in order to maintain good positions. This snatch variation increases the time under tension and is usually performed with lower weights then the regular snatch — 50−70% of the best snatch. Sets can vary from 1-3 with a heavy weight to 5 for light technique work.
The Slow pull Power Snatch is usually performed before a Snatch, Clean and Jerk, Pull or Squat, but after a Power Snatch or Muscle Snatch if the goal is to improve strength, power or positioning. This can also be used as a light weight finisher for technique work. The main reason the Slow pull Power Snatch is usually performed instead of the Slow pull Snatch is that it has less range of motion and less complexity than the snatch with squat.
Variations
Different variations of the Slow pull Snatch used to train specific aspects:
Slow pull Snatch. Perform the lift with a slow pull until mid-thigh focusing on the control, positioning and timing.
Slow pull No feet Snatch. Perform the snatch with a slow pull without splitting the feet, emphasizing precise bar control and full hip extension.
Slow Snatch pull. Perform the first phase of the snatch at a reduced speed, focusing on positioning and control.