Cheat sheet
The Snatch Pull, Checked in Nine Points
This is the one-page checklist that used to go out with the videos. Nine things that have to be true between the floor and the hip. Print it, stick it on the wall, or just read it before you warm up.
Floor
- Push through your full foot.
- Hips and chest rise at the same rate.
- Knees come back as you push through the floor.
Knee
- Knees move back so the shins are vertical.
- The knees move out of the way. You do not pull the bar around the knees.
- Only after the bar has passed the knees does the torso start to come upright.
Hip
- Shoulders stay over the bar, not behind it, until the bar is in the hip.
- Bar in the hip, shoulders over the bar, full foot on the ground.
- Ready to finish and catch.
Where each one goes wrong
Every point above has a fix video behind it. If one of them is the thing you keep getting wrong, start here:
Not sure which one is your problem?
Run the Self Lifting Fix and it'll point you at the right one in about four questions.