Exercise Library
Slow-Pull Power Snatch
The slow-pull power snatch is simply a power snatch in which the first pull is slowed significantly.
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once you’ve reached mid-thigh, accelerate to full speed and complete a power snatch as you would otherwise.
Purpose
The slow-pull power snatch is used to focus on improving balance, position and postural control in the first pull, and timing of the transition into the second pull of the snatch. The slow movement allows the lifter to recognize and correct for errors, and the greater time in these positions further strengthens them. The power variation can be used to keep weights lighter while allowing maximal speed in the extension and turnover.
Programming
Generally the slow-pull power snatch should be done for 1-3 reps per set anywhere from 60%-80% of the lifter’s best power snatch. Loading will be considerably limited relative to a normal power snatch, although the gap will diminish over time with consistent training. In any case, the weight should not exceed what the lifter can do with proper positioning and technique. It can be used temporarily as a primary snatch exercise in cases of serious remedial needs, but more often it's better used as a primer for snatches or in a complex combined with one more snatches or power snatches.
Variations
The slow-pull power snatch can be performed on a riser, without lifting the feet, with one or more pauses on the way up, with a static or dynamic start, with or without straps, and many other possibilities.
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once you’ve reached mid-thigh, accelerate to full speed and complete a power snatch as you would otherwise.
Purpose
The slow-pull power snatch is used to focus on improving balance, position and postural control in the first pull, and timing of the transition into the second pull of the snatch. The slow movement allows the lifter to recognize and correct for errors, and the greater time in these positions further strengthens them. The power variation can be used to keep weights lighter while allowing maximal speed in the extension and turnover.
Programming
Generally the slow-pull power snatch should be done for 1-3 reps per set anywhere from 60%-80% of the lifter’s best power snatch. Loading will be considerably limited relative to a normal power snatch, although the gap will diminish over time with consistent training. In any case, the weight should not exceed what the lifter can do with proper positioning and technique. It can be used temporarily as a primary snatch exercise in cases of serious remedial needs, but more often it's better used as a primer for snatches or in a complex combined with one more snatches or power snatches.
Variations
The slow-pull power snatch can be performed on a riser, without lifting the feet, with one or more pauses on the way up, with a static or dynamic start, with or without straps, and many other possibilities.
