snatch-grip pull started from pins, so only the top half gets trained
the inverse trade to a deficit snatch deadlift: cut the range, add the load,
and the upper back holds the wide grip against far more weight
the break off the floor never gets trained, which is the trade
Execution
Set the pins just below your knees and load the bar. Stand with your shins close
to it and take a snatch-width grip. Strap in. Brace your trunk, flex erectors
and wedge yourself into the bar.
pull the slack out of the bar before anything moves
drive your hips forward, bar dragging up your thighs
hold your upper back position as the bar rises
finish at full lockout with your hips and knees extended
lower back to the pins under control
Start just below the knee and stay there. If you change it, pick Changed
technique or equipment in the exercise menu, so the jump doesn't count as a
strength change.
Use straps. This is assistance work, so run it after the main lift of the day.
Purpose
snatch-grip pull started from pins, so only the top half gets trained
the inverse trade to a deficit snatch deadlift: cut the range, add the load,
and the upper back holds the wide grip against far more weight
the break off the floor never gets trained, which is the trade
Execution
Set the pins just below your knees and load the bar. Stand with your shins close
to it and take a snatch-width grip. Strap in. Brace your trunk, flex erectors
and wedge yourself into the bar.
pull the slack out of the bar before anything moves
drive your hips forward, bar dragging up your thighs
hold your upper back position as the bar rises
finish at full lockout with your hips and knees extended
lower back to the pins under control
Start just below the knee and stay there. If you change it, pick Changed
technique or equipment in the exercise menu, so the jump doesn't count as a
strength change.
Use straps. This is assistance work, so run it after the main lift of the day.