The Key to a Quick Pull Under the Snatch & Clean
The number one key to a quick pull under the snatch or clean is an explosive finish at the top of the pull.
That final maximal acceleration allows you to change directions immediately, and creates more upward momentum on the bar, which means it keeps rising more as you move under, eliminating resistance.
Without adequate acceleration at the top, you’ll be forced to muscle your way under the bar, which is weak and slow.
So how do you get explosive?
First, better parents or some kind of post-development gene manipulation if you have access.
Otherwise, train your pulls with maximal speed, make sure you’re balanced, focus on keeping the bar as close as possible before and after contact, and work on zero hesitation at the top when changing directions.
And of course, an aggressive mindset is critical for explosive lifting—that includes a clear head (not burdened with a million cues) and commitment to the lift.
That final maximal acceleration allows you to change directions immediately, and creates more upward momentum on the bar, which means it keeps rising more as you move under, eliminating resistance.
Without adequate acceleration at the top, you’ll be forced to muscle your way under the bar, which is weak and slow.
So how do you get explosive?
First, better parents or some kind of post-development gene manipulation if you have access.
Otherwise, train your pulls with maximal speed, make sure you’re balanced, focus on keeping the bar as close as possible before and after contact, and work on zero hesitation at the top when changing directions.
And of course, an aggressive mindset is critical for explosive lifting—that includes a clear head (not burdened with a million cues) and commitment to the lift.
