Snatch from Top Thigh
Overview
Essentially, this exercise is a valuable skill drill for developing speed and fluency of movement into deep receiving positions. As a speed skill drill, it is best to use comparatively light weights, especially in the early stages of learning. However, with much practice, athletes will be surprised by how much they can lift, provided they are fast under the bar and have deep receiving positions.
Key Coaching Points
- Keep weights very light (40-50% of best Snatch) until proficiency is reached.
- Fast foot movement is a key goal. Feet should move close to the ground, avoiding becoming airborne.
- Ensure that receiving positions are upright as much as possible, and avoid any tendency to poke head forward.
- Practise a short pause in the receiving position to develop positional strength, balance and confidence. Avoid standing up straight away.
- Do not be obsessed with pulling the bar high, as that is not the point of the skill drill.
Downward Movement Speed
In the late 16th century, Gallileo discovered that objects of different weights dropped from the Leaning Tower of Pisa fell at the same rate of acceleration. So why are some Weightlifters noticeably faster at dropping under the bar? This is because, at the start of their downward movement, Weightlifters exert different amounts of upward force on the bar.
Between positions A and B, the athlete exerts an upward force on the bar using their arms. This upward force on the bar affects the athlete’s downward acceleration. This is Newton’s Third Law of Motion in action – ‘every action has an equal and opposite reaction‘. The greater the upward force, the greater the downward acceleration. This phase of the pull is often referred to as the ‘Pull Under’.
