trap and side-delt builder pulled explosively from the hang, and snatch
assistance for the second pull
starting at mid-thigh removes the pull from the floor, so every rep trains the
hip extension and the turnover rather than the grind off the ground
the elbow finish brings the side delts in and caps the load below a
straight-arm pull, which is the trade
Execution
Stand with your feet shoulder-width apart, holding a barbell with a wide snatch
grip. Hinge at the hips to lower the bar to mid-thigh. Brace your trunk.
extend your hips, knees and ankles powerfully
shrug hard as the bar passes your hips
drive your elbows up and out to pull the bar high
lower it back to mid-thigh under control
reset your position before the next rep
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.
Purpose
trap and side-delt builder pulled explosively from the hang, and snatch
assistance for the second pull
starting at mid-thigh removes the pull from the floor, so every rep trains the
hip extension and the turnover rather than the grind off the ground
the elbow finish brings the side delts in and caps the load below a
straight-arm pull, which is the trade
Execution
Stand with your feet shoulder-width apart, holding a barbell with a wide snatch
grip. Hinge at the hips to lower the bar to mid-thigh. Brace your trunk.
extend your hips, knees and ankles powerfully
shrug hard as the bar passes your hips
drive your elbows up and out to pull the bar high
lower it back to mid-thigh under control
reset your position before the next rep
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.