Snatch Pulls to Transverse Bar

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Overview

In this pull variation, the athlete has a target to reach at the top of the pull. It is best to use an ordinary gym bar rather than a stick as the target, as the latter will more likely fall back into the racks when hit rather than to the floor.

The exercise helps the athlete explore how to gain acceleration in the second pull effectively. Set the bar weight and target height so the athlete can reach the target on the first repetition but struggles by the third repetition.

This exercise is not suitable for athletes in early learning. Beginners should focus on keeping their arms straight throughout the whole pull.

Key Coaching Points

1. The target bar should be set to the bottom of the sternum (middle of the chest) when the athlete is standing tip-toed.
2. The arms must be kept straight as the bar is lifted from the floor to full extension. They are used only in the final effort when full body extension has been attained.
3. The athlete must endeavour to extend the body vertically upwards at the end of the pull.
4. The bar should be pulled normally from the floor, and acceleration attempts should occur only when it reaches mid-thigh.
5. The athlete should strive to remain balanced at the top of the pull.
6. The athlete should turn around and face the opposite direction each set.