Snatch High-Pull
All of the speed strength lifts can and are done in phases for a variety of athletic training activities. The pull is the first phase of the lift.
Phase 1:
Phase one of the snatch begins from the UAP (universal athletic position) by pulling the bar off the floor while maintaining a strong, proper posture (do not round the back). Keep the bar as close to the body as possible. This is commonly referred to as the first pull. The first pull ends about the middle of the thigh.
Phase 2:
Phase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arms are still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulders. The shrug should be done very rapidly almost as if you’re trying to hit your neck with each shoulder like a punch.
Phase 3:
Phase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The bar should still be as close as possible to the body (the further away it is, the heavier the weight will seem.
All three phases are done in one continuous motion.
Phase 1: Grasping and beginning 1st pull.
Phase 3: You have gone through the Snatch Pull of Phase 2 and moved through it in once continuous motion so that you transition into the high pull.
