Purpose
- the longest pull in the catalog, loaded well past what you can snatch
- the wide grip starts the bar lower and leans your torso further over, so the
hips and back travel through more range than any clean-grip pull
- straight arms all the way up, so the traps finish it and the side delts stay
out
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 as high as it will go
- keep your arms straight throughout, no elbow bend
- 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
- the longest pull in the catalog, loaded well past what you can snatch
- the wide grip starts the bar lower and leans your torso further over, so the
hips and back travel through more range than any clean-grip pull
- straight arms all the way up, so the traps finish it and the side delts stay
out
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 as high as it will go
- keep your arms straight throughout, no elbow bend
- 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.