Snatch Pull from Mid-Thigh

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Overview

This exercise is mostly to help beginners take the first steps in learning ‘the pull’. As a general rule, it is helpful to start learning the pull from a mid-thigh position because the short range of movement makes the task much easier for new learners. Although the range of movement may seem small, it is critically important to the success of the Snatch or the Clean, and must be mastered well.

When the beginner can demonstrate the Snatch Pull from Mid-Thigh accurately, the next step is to practise from a starting position of the bar at the top of the kneecap. The exercise then becomes Snatch Pull from the Knee.

Key Coaching Points

All of the points listed below must be achieved. Beginners should keep weights light, focus on key movement objectives, and be patient.

1. Pause with the bar at mid-thigh before commencing the pull.
2. When the bar is at mid-thigh, the shins should be close to vertical.
3. In the start position, shoulders should be slightly in front of the bar.
4. Raise the bar slowly from the mid-thigh, keeping arms straight (see speed versus accuracy tradeoff).
5. Slide the bar upwards on the thighs. Shoulders should rise vertically without any backward movement.
6. Keep the head up and eyes looking forward horizontally.
7. Focus on achieving a ‘tall position’: fully extending the body upward, rising on the toes, and lifting the shoulders to the ears with the arms straight.
8. Try to remain in balance in the tall position for a count of 3.