Olympic Weightlifting movements have become a popular method of training for people of all ages recently. The two lifts (Snatch and Clean & Jerk) comprise similar phases which 
make it easier for those doing the movements to break down the movement into distinct parts. This, like any skill, makes it easier for those involved to focus on specific part of the movements in order to improve the full lifts themselves. The First Pull in Olympic Weightlifting movements is the portion of the lift where the barbell leaves the floor and is guided to an area between the mid-thigh and the hip. This portion is critical because the speed and direction with which this movement occurs can affect the phases after it which have less room for error. For these reasons we are putting out a four-part series on exercise progressions for improving the technique of the First Pull phase of your snatch technique. The second exercise in our four-part progression is the Snatch Grip Romanian Deadlift.
Objective
- Transferring postural strength in the trunk and flexibility in the lower body developed through good mornings into specific portions of the Olympic Weightlifting Snatch Exercise.
Muscle Groups Targeted
- Spinal Erectors, Hip extensors, Knee Flexors, Shoulder Extensors
Starting Position
- Stand with Snatch Grip (widen hands out until bar sits in hip crease when arms are straight
- Inflate Chest, Bring Shoulders back, Turns Elbows out to sides, “un-lock” knees
Movement
- Keeping shins vertical, hinge at the hip until bar reaches bottom of knee with flat back and shoulders in front of the bar,
- Pause in this position and return to start position in reverse order
Recommended Sets and Repetitions
- 3 sets of 5-8 reps with light-moderate load
- Progress movement with greater range of movement until trunk can reach a level parallel with the ground, once this is reached, increases in weight are more appropriate
Equipment Needed: Stairs, optional weights
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by Devin Clayton
Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.
