Snatch Pulls from the Knee

Overview

Snatch Pulls from the Knee is an excellent exercise for beginners to develop an understanding of the key body positions and movement of the bar between the knee and full extension.

Key Coaching Points

1. The bar is slowly lowered from the waist to the top of the kneecap.
2. The bar should slide on the surface of the legs as it is lowered from waist to knees.
3. When the bar reaches the top of the kneecap, the athlete should pause to check the accuracy of their body position.
4. When the bar is at the top of the kneecap, the shins must be vertical, shoulders forward of the bar and head up with eyes looking forward.
5. At the knee, there should be no gap between the body and the bar.
6. The pull should commence smoothly, keeping the arms totally straight.
7. Acceleration of upward movement of the body should be delayed until the bar reaches mid-thigh.
8. During the pull, the athlete must endeavour to keep the shoulders slightly forward of the bar for as long as possible to avoid excessive rotation of the body.
9. Try to achieve a position of full body extension, aiming to be as tall as possible.
10. In the position of full extension, briefly remain balanced on toes.
11. Arms must be remain straight at all times in both the raising and lowering of the bar.