Snatch Pulls from Deficit

Overview

Snatch Pulls from Deficit is an exercise that focuses on keeping the hips low and using the legs in the First Pull. The pull action is normal, except the athlete stands on a raised platform of 10-15cm deep. The exercise may assist athletes who start the pull with their hips noticeably higher than standard.

The start position will be unfamiliar and awkward for the athlete. In the start position, the hips must be low to ensure the back angle is approximately 40 degrees.

Key Coaching Points

1. The start position will be unfamiliar and awkward for the athlete. The hips must be low to ensure the back angle is approximately 40 degrees to achieve the correct start position for this exercise.
2. You must work hard to keep your back angle the same as you raise and lower the bar from the ground to full extension.
3. At the finish of the upward movement, lower the bar slowly and touch the floor lightly before immediately commencing the next rep. Do not lose tension in the back between reps.
4. The bar must stay close to the body and make contact with the thighs
5. Keep your arms always straight throughout.
6. Keep your shoulders slightly in front of the bar for as long as possible
7. Delay acceleration of movement until the bar reaches mid-thigh.
8. Fully extend in the finishing position and hold your balance briefly.