Snatch Pulls Ground to Knee

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Overview

Performing this variation of Snatch Pulls, where the bar is slowly raised and lowered between the ground and the knee, is a valuable stepping stone for learning the range of movement known as the First Pull. Although it looks relatively simple, there is ample opportunity for error. A common error observed in the First Pull when individuals are inadequately coached is that the hips rise much faster than the shoulders as the bar comes off the ground. When this issue occurs, the angle of the back changes noticeably. This results in a loss of kinetic chain.

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. Raise and lower the bar slowly to achieve greater accuracy (see speed versus accuracy tradeoff).
2. The back angle should not change when the bar is raised or lowered between the ground and the kneecap.
3. When the bar is at the kneecap, the shins should be vertical.
4. Keep the head up and eyes looking forward horizontally.
5. The bar should be close to the shins at all times, but not necessarily touching.