Jumping Snatch Pulls

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­Overview

Jumping Snatch Pulls is a skill drill that can help develop a conceptual understanding of how the Weightlifter accelerates movement upward in the final stages of the pull. The key to learning this exercise is to focus on raising the body rather than pulling the bar high. This skill drill also has value as an exercise for the Clean pull.

Key Coaching Points

1. The width of the grip should be appropriate for Snatch or Clean.
2. Arms must stay completely straight at all times.
3. The athlete must raise the head as high as possible from the ground.
4. The head must be kept still, and the eyes must look forward.
5. The movement is as explosive as possible so that the athlete gains as much height as possible.
6. The bar is kept close to the body (no swing away)
7. The body is maintained vertical and fully extended during the jump.

Common Error

Learners naturally tend to focus on lifting the bar instead of lifting the body, which results in all kinds of technical problems. A key to success is for learners to discover that, when weights are heavy, the movement of the bar is entirely dependent on the body’s movement. It will help if learners keep their arms straight and think about the bar being glued to their upper thighs during the jump.