snatch with a pause built into the pull, to fix a position rather than to add
load
stopping mid-pull removes the momentum that normally carries you through, so
the position has to be held before the lift continues
the wide grip makes the pause harder than the clean version, because the bar
sits lower and your torso is further over
Execution
Set up over the bar with your hands at snatch width. Brace your trunk and flex
erectors.
break the bar off the floor and bring it to just above your knees
pause there, holding your back angle and keeping the bar close
drive your hips through from the pause
pull yourself under and receive the bar overhead
stand up, then lower and reset on the floor
Pause above the knee for two seconds and keep it consistent. Change where or how
long you stop and the weight changes with it, so add an exercise note when you
do.
This is assistance work, so run it after the main lift of the day.
Purpose
snatch with a pause built into the pull, to fix a position rather than to add
load
stopping mid-pull removes the momentum that normally carries you through, so
the position has to be held before the lift continues
the wide grip makes the pause harder than the clean version, because the bar
sits lower and your torso is further over
Execution
Set up over the bar with your hands at snatch width. Brace your trunk and flex
erectors.
break the bar off the floor and bring it to just above your knees
pause there, holding your back angle and keeping the bar close
drive your hips through from the pause
pull yourself under and receive the bar overhead
stand up, then lower and reset on the floor
Pause above the knee for two seconds and keep it consistent. Change where or how
long you stop and the weight changes with it, so add an exercise note when you
do.
This is assistance work, so run it after the main lift of the day.