Purpose
- snatch pull finished with the elbows rather than the traps alone
- once the bar peaks, the elbows travel up and out, which brings the side delts
in and trains the turnover the snatch needs
- the elbow finish caps the load below a straight-arm snatch pull, and that is
the trade
Execution
Set up over the bar exactly as you would to snatch it, hands at snatch width.
Strap in. Brace your trunk and flex erectors.
- break the bar off the floor by pushing the floor away
- keep the bar against your legs as it passes your knees
- drive your hips through and shrug the bar up
- as the bar peaks, pull your elbows high and wide, above the bar
- lower the bar under control back to the floor
Use straps. This is assistance work that overloads the pull so the snatch has
more to draw on, so run it after the main lift of the day.
Purpose
- snatch pull finished with the elbows rather than the traps alone
- once the bar peaks, the elbows travel up and out, which brings the side delts
in and trains the turnover the snatch needs
- the elbow finish caps the load below a straight-arm snatch pull, and that is
the trade
Execution
Set up over the bar exactly as you would to snatch it, hands at snatch width.
Strap in. Brace your trunk and flex erectors.
- break the bar off the floor by pushing the floor away
- keep the bar against your legs as it passes your knees
- drive your hips through and shrug the bar up
- as the bar peaks, pull your elbows high and wide, above the bar
- lower the bar under control back to the floor
Use straps. This is assistance work that overloads the pull so the snatch has
more to draw on, so run it after the main lift of the day.