Snatch High-Pull | Olympic Weightlifting Exercise Library
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- Опубликовано: 25 дек 2024
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Snatch Pull - • Snatch Pull | Olympic ...
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.
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. 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. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically-don’t try to mimic the hyperextension of the hips we would have in an actual snatch. 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. Focus on lifting the elbows rather than the bar in order to ensure proper movement and proximity. Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal to ensure proper motion and effort.
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. 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.
Purpose
The snatch high-pull is an exercise for training strength, speed, power, posture and balance in the extension of the snatch in the same way the snatch pull does, but with the added training of the mechanics and strength of the arms that will be used in the third pull, and the timing of the transition between the effort of the lower and upper body. Because of the continued upward pull to maximal height, the snatch high-pull also helps reinforce more aggressive, complete and vertically-oriented extension.
Programming
Generally the snatch high-pull should be done for 2-5 reps per set anywhere from 70%-90% of the lifter’s best snatch. This weight range will allow most athletes to get the elbows to maximal height. High-pulls can still be prescribed with heavier weights as long as true maximal elbow height is not desired. As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Variations
The snatch high-pull can be performed standing on a riser, from blocks, with either a static start or dynamic start, with or without straps, with pauses on the way up, maintaining flat feet, and with prescribed concentric and/or eccentric speeds. Slower eccentric speeds in particular will increase the strengthening of pulling posture and back arch strength.
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What's the focus here? Is it Abduction or Horizontal Abduction? The way Coach Greg is doing it, 0:10 , his Humerus is going up and then back as in the Horizontal plane too. The way the others are doing is, all I see is an Up movt., only Coronal- only Abduction.
Thank you for the video library! Very helpful!
Focus is moving the bar up against the body through leg drive and leading with the elbows. The actual position of the arms will vary based on mobility and anatomy, but in any case, we don't want to try to lead with the bar, ie start pulling the elbows back/down at any point.
My left side in particular doesn't move optimally after a major shoulder injury and surgery several years ago + 2 protruding cervical discs that affect the nerves in that side... so don't over analyze the motion strictly based on my peculiarities.
@@CatalystAthletics Got it. Thank you.
Greg, a few quick questions. In a rudimentary sense, is the only difference between the high pull and the full snatch, the intent to continue driving upwards after contact/full extension, rather than allowing yourself to drop/pull under? Is the hyperextension of the hips you mention in the full lift something that should be consciously practiced, or a byproduct of the differing intent that I mentioned earlier? Thanks in advance.
The finish position is slightly different, ie in a pull or high-pull, we're extending the entire body essentially vertically, whereas in the finish of the pull in a snatch, the legs would be approximately vertical and the trunk leaned back to varying degrees (shoulders behind hips).
But yes, in a pull/high-pull, you're continuing to push into the floor to lift the bar longer than you would in a snatch, where you'd be removing the pressure against the floor to pull under after achieving maximal upward bar acceleration, not height.
@@CatalystAthletics Thanks Greg. Really appreciate the reply, and all of the content as well. It's incredibly helpful.
What’s the difference between this and the panda pull?
body moves down in panda pull
ruclips.net/video/Ru836CX1QpU/видео.html
ruclips.net/video/ZlmueakqQOc/видео.html
@ thanks! I see it now. Looks so obvious now.
that redhead is exactly my type
😂