One of our main lifts on Strength Saturday’s is either a squat or a pull. The main focus: legs.
A favorite of mine for a variation of pulls is picture above. Our athlete Jes is standing on plates about 3″. The height of the plates will vary depending on the height of the athlete but play around with what works best for them.
Mobility will dictate the start position too. Check out my mobility blog on how to get a better start position.
The purpose behind this variation of the pull is to force leg drive. Points of performance we look for are:
- Chest up
- Tension in the back
- Shoulders slightly internally rotated
- Knuckles facing the ground (hook grip…)
- Hips DOWN. This is the biggest part, we want the hips down to enforce leg drive throughout the lifting of the bar. If the hips are high, it turns into a deadlift, we want a PULL.
- Tension in quads
- Eyes forward
The biggest thing we look at is hips down. The start should be very much like a squat. When lifting towards the knees, the athlete should be driving the knees back and out, get them out of the way. This knee motion will keep the hips forward and therefore the chest up, just like an air/back/front squat.The first pull is just like coming out of the hole in a squat.
If an athlete is starting their snatch or clean with their hips higher than desired, try this lift and see how it can help them.
Give us a review and a like on Facebook, and don’t hesitate to come in and try Victory Kid Barbell for yourself.
Try Victory Kid Barbell Today!
“So as you end the open season and return to your regular fitness routine let’s reestablish some places to improve and think about some areas that were exposed. ” – Coach Bobby
“A good combination of learning comes from watching weightlifters who lift well (…) and studying the resources that are in good standing with the sport(..)” – Coach Mike
“Want better snatches and jerks? How about better shoulder mobility and stability? Do the Turkish Get Up (TGU).” – Coach Mike
“In the snatch, clean, and jerk, the shins matter because they dictate where the knees and hips can go as well as what position is quad dominant or hamstring/hip dominant. Surprise, surprise; our body is interconnected.” – Coach Mike
“The athletes who don’t regularly olympic lift, may be missing out on things, whether they know it or not.” – Coach Mike
Ask yourself, are you a producer or consumer?
How the Catalyst Athletics Warmup helps our athletes improve their range of motion
Reminder, you can train through an injury. There is no need to stop coming to the gym. We, as coaches, can find something for you to do.
“Give all of these exercises a shot and feel the benefits of stronger and more stable shoulders.” – Coach Mike
“As far as nutrition goes for weightlifting, it doesn’t have to be different than the one we would prescribe for any CrossFitter: meats, veggies, nuts and seeds, some fruit, little starch, no sugar. ” – Coach Mike