The Notorious “Pull More”

When you’ll most likely hear this cue:

From an error or improper form in the second pull, mostly in the snatch.

Translation:

  • Your muscles weren’t engaged properly, therefore letting the bar loop away from you- jumping or missing forward.
  • You’re not staying close to the bar, landing with the bar over your head instead of shoulders and/ or being rejected in the catch.

Possible solutions:

  • Make sure that off the ground: you draw your shoulders back and engage your lats (retract your scapula). What will happen now is your shoulders move back and down. It’s easier to learn how to get into this position when using an empty bar in a standing position, then going to the hang and then squatting it down to the start position.

*Note- Keep your head up in flexion, this will help turn on your upper back as well as help you keep your center of gravity in a more favorable position (belly button over the bar)

  • Sometimes the bar path will be completely straight -good for you- but if your body doesn’t move around the bar as efficiently as possible, you’ll end up with missed or ugly lifts. The point of weightlifting is to lift the weight. By extending away from it you’ll end up being inefficient in two ways. One, by not being over the bar thus not being able to keep pulling up on it (you do have to move back just enough to get out of its path when its time to turn over). And two, by having to move diagonally instead of straight down, back into the spot to receive it- I call this dive bombing.

*Note- When someone comes in and has a hard time with moving around the bar I like to set them up against a squat rack with a PVC pipe and tell them to go through the movements as if they were snatching on a smith machine.

To interpret

Here’s the tricky thing. When a coach simply tells you to ‘pull more’  its hard to know when to pull more. Instead of just pulling more, next time ask- or try to figure out where the bar went off its bar path or you weren’t as close to the bar as you could be- Then emphasize on pulling it towards you at that moment.
Alternative cues

“Keep it close”

“Pull it in”

“Jump and pull”

“Pull early”

“Lats/ Shoulders back”

“Elbows back”

“When giving a cue, you don’t want to actually ‘fix’ their mistake but make them aware of what their body needs to be feeling in the moment that made them miss the lift. You need to train them to be able to feel it in themselves what was wrong, giving them cues of what to be thinking about instead of what to be doing. When coaching, you need to find what cue, mantra, phrase, relation, sound, feeling that will make them understand what needs to be done and then ingrain it in their mind so far that it becomes second nature to them.”

Photo: Hookgrip

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