The first pull squat is a way to learn and strengthen the proper motion of the first pull of the snatch and clean for lifters who tend to shift to the heels or tip too far over the bar.
 
Set up as you would normally for a back squat, but with your feet in your pulling stance.
 
Squat down to a bottom position in which the shoulders are in line with the knees, and the hips are approximately level with the knees to imitate the back angle of a snatch or clean starting position. In other words, your trunk will be leaned forward more than in a normal squat and you won’t be at full depth.
 
Ensure even whole foot balance, and push straight up with the legs without changing the back angle until the shins are slightly short of vertical.
 
Move vertically between these positions for 3-5 reps. A pause at the top and/or bottom can be added to further strengthen the posture.
 
Purpose
The first pull squat is a way to learn and strengthen the proper motion of the first pull of the snatch and clean for lifters who tend to shift to the heels or tip too far over the bar.
 
See More
Push the Knees Back?
Staying Over the Bar