Snatch 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 1: Grasping bar and first pull.
Phase 2: 2nd Pull, bar up past hips coinciding with shoulder shrug and bar at height of pull while on balls of feet. For proficient lifters, light weight use will generally propel you slightly into the air off the balls of the feet at the height of the pull.
