Snatch Pulls Mid-Range

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Overview

Snatch Pulls Mid-Range is an exercise that helps the beginner develop the correct action in the middle stages of the pull, often referred to as the Transition Phase.

The skill drill involves lowering and raising the bar between two positions: the mid-thigh position and just below the knee. In early learning, the movement must be performed slowly with a bar weight that the learner can handle easily. In addition to slow movement, pausing briefly at the start and end positions is ideal.

The Mid-Range Pull should be implemented in the beginner’s training program before any attempt is made to commence learning pulls from the ground. Initially, beginners only need lighter weights for skill development, but at a more advanced level, this skill drill can be used to develop greater back strength and postural integrity.

Key Coaching Points

1. ­­­As the bar is lowered and raised between the mid-thigh and just below the knee, the athlete should endeavour to keep the back angle the same. The hips and shoulders must rise and fall at the same rate. This consistency of back angle demonstrates a good kinetic chain.
2. The beginner must develop an awareness of how the knees retract out of the upward path of the bar. Failure to develop this awareness often results in persistent sores on the shins due to abrasion by the bar (shin scrapes). See also the Concept of Knee Shift.
3. At all times during this skill drill, there should be no visible gap between the bar and the body.
4. The shoulders should remain slightly in front of the bar at all stages of the movement.
5. In the initial stages of learning this surprisingly difficult exercise, weights between 60% and 80% of the best Snatch will be achievable.