パワースナッチ・スナッチ徹底ガイド：パート２　プル

Overview (Part 2)

This video explains the snatch “pull” motion in Olympic weightlifting, focusing on the progression from the first pull through the second pull.

Snatch Structure (Stage Breakdown)

The snatch can be broken into stages:

• First pull
• Catch (with the second pull / continuation into the catch)

This lesson focuses specifically on the sequence from the first pull to the second pull.

Beginner Setup: Starting from the Hang Position

Beginners are advised to start from the hang position because it helps maintain correct posture.

Key setup cues:

• Chest stays up
• Don’t round the back
• Grip the bar in the snatch position
• Keep the arms relaxed

Second Pull (From Above the Knees)

To learn the second pull mechanics, the video introduces the hang snatch deadlift.

Key Cues

• Change body angle without breaking posture
  • Keep chest out
  • Engage the lats (latissimus dorsi)
• Look forward (not down) to prevent rounding the back
  • Beginners may practice in front of a mirror

Contact Moment (Bar Hits the Body)

At contact, power transfers most effectively from the lower body to the bar.

• Bring the bar between the sternum and pubic bone
• At contact, pull elbows straight up
• Perform triple extension:
  • Extend ankles, knees, and hips simultaneously

Common Mistakes to Avoid

• Don’t grip too tightly (unnecessary arm tension)
• Don’t overuse the arms (you lose leg power)
• Use the arms to guide the power coming from the legs
• If elbows go too far back, it becomes harder to keep the bar close
• Don’t push the bar forward with the hips at contact
  • Focus on transferring momentum directly to the bar

First Pull (Floor to Knees)

The first pull moves the bar from the floor to the knees.

It should feel like standing up while holding the bar—without changing upper-body angle (more like a controlled rise than a deadlift).

Why Use the Hang Position?

Because it’s difficult to get into the correct starting position from the floor, the lesson uses a hang progression:

• Slowly lower the bar to a low hang position while keeping posture
• Treat that reached position as the starting position

First Pull Cues

• Keep the back from rounding; keep the chest open
• Center of gravity stays around the middle of the feet
  • Avoid leaning too far onto heels/toes
• Shoulders stay above or slightly in front of the bar
• Stand up without changing upper-body angle
• Shins should naturally contact the bar—no need to drag them intentionally
• Always face forward while pulling

Combining First and Second Pull: The Snatch Pull

The combined movement is called a snatch pull.

Practice Progression

• Start with snatch deadlift (engage hamstrings and trapezius)
• Add the second pull afterward: “passed snatch pull”

Arm / Transition Timing

• From the first pull until contact, keep arms relaxed
• Only after contact should the arms begin lifting
• If arms aren’t relaxed, reaction time at contact is delayed, which can harm the catch

Presenters / Sources

Not specified in the subtitles.