PowerBuilder
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The Pull Under (Clean or Snatch)
In my opinion this exercise is greatly underestimated, and/or overlooked. The main function for the pull under is to isolate the extremity portion of the lifts (which is one of the most commonly left out portions). Shrug, up on toes, lean back, pull, and push yourself under the bar with the arms. This will teach you the proper extension, timing of the drop under the bar into a deep squat, and the interaction of keeping upward force on the bar with the arms, while working speed. Do not use your legs, bending at the hip or knee flexion/extension to initiate the pull under.
Toes, and lean back? I am sure you have all seen many still frame shots of elite lifters with that big shrug, way up on the toes, with a huge lean back.
These lifters are not lifting with their toes, or that lean back. They are coming up on their toes as a consequence of the fast, powerful extension, and to a lesser extent to jump their feet out wider for the catch of the snatch, or clean. However it does add just a little bonus straight momentum, and direction to the top of the pull as part of that extremity portion of the lift.
This "finish" (if you will) is left out by most. In fact many beginners, and novices never open their hips enough to get a straight extension.
Finally, the pull under teaches the final "lean back" of the lift. The Lean back must happen so the body can move out of the way of the bar, and the bar can then go straighter. Even, if you have the biggest, straightest extension, the body is still going to be in the way of the bar unless you lean back, and therefore the bar will go forward, making you jump forward.
Although that final lean back is not something that all elite lifters were taught, it can be, and will be drilled by the pull-under. Whether you're a newbie trying to open up those hips, or a vet that can't seem get out of the way of the bar, teach yourself this true, optimal position with a simple, yet priceless exercise.*
The Pull Under | olyathlete.com | Olympic Weightlifting, Clean & Jerk, Snatch, CrossFit-Style Training
In my opinion this exercise is greatly underestimated, and/or overlooked. The main function for the pull under is to isolate the extremity portion of the lifts (which is one of the most commonly left out portions). Shrug, up on toes, lean back, pull, and push yourself under the bar with the arms. This will teach you the proper extension, timing of the drop under the bar into a deep squat, and the interaction of keeping upward force on the bar with the arms, while working speed. Do not use your legs, bending at the hip or knee flexion/extension to initiate the pull under.
Toes, and lean back? I am sure you have all seen many still frame shots of elite lifters with that big shrug, way up on the toes, with a huge lean back.
These lifters are not lifting with their toes, or that lean back. They are coming up on their toes as a consequence of the fast, powerful extension, and to a lesser extent to jump their feet out wider for the catch of the snatch, or clean. However it does add just a little bonus straight momentum, and direction to the top of the pull as part of that extremity portion of the lift.
This "finish" (if you will) is left out by most. In fact many beginners, and novices never open their hips enough to get a straight extension.
Finally, the pull under teaches the final "lean back" of the lift. The Lean back must happen so the body can move out of the way of the bar, and the bar can then go straighter. Even, if you have the biggest, straightest extension, the body is still going to be in the way of the bar unless you lean back, and therefore the bar will go forward, making you jump forward.
Although that final lean back is not something that all elite lifters were taught, it can be, and will be drilled by the pull-under. Whether you're a newbie trying to open up those hips, or a vet that can't seem get out of the way of the bar, teach yourself this true, optimal position with a simple, yet priceless exercise.*
The Pull Under | olyathlete.com | Olympic Weightlifting, Clean & Jerk, Snatch, CrossFit-Style Training
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