Topic: Developing the top of the pull

[Paul LaDuke]

I have come to the conclusion that the top of my pull in the snatch and the clean need a lot of work.  I seem to be lacking that little "pop" at the end of the pull that seperates the good lifters from...well me!  How can I improve the last bit of the pull?

[Tom Banister]

Paul, as a fellow "Master", I'd say the best thing we could do to improve our lifts is to shave 20+ years off our age! .   In reality; as I've said in other threads, I like doing power snatches and cleans to work on speed and full extension at the top of pulls.

Since I'm a relative newbie, my advice is probably worth everything you've paid for it.

[Guy Greavette]

I recommend that you do Snatch Pulls from the blocks from a position of just above the knees with full extension to the bottom of your Pecs without having the weight pull you forward. Also, you do not want to pull back so stay strong to the bar. Do not sacrifice technique for heigth of the pull. Pull as high as you can without breaking form and after time you should get more efficient and eventually pull the weights to maximum height. These pulls should be done explosively and in control. Another thing to watch for is to make sure that you start close to the bar and consistently in the sames position so you may need to readjust your feet after many of the pulls if your feet are shifting back. If you start with your feet too far back then you will tend to pull backwards resulting in poor extension because the knees will shift under the bar and the hips will drop instead of extend. In the Clean Pull I do not recommend that you try to pull too high because you will most likely be pulling incorrectly. If you are doing Clean Pulls and trying to get extra heigth over what you are capable of with a certain weight then most likely the weight will pull you forward and this will not be the desired result. Most likely you can get away with Clean Shrugs but if you do pull make sure that it is not higher than belt heigth and that you are fully extended. At an older age, you can do plenty of pulls from the blocks without beating up the body and if done correctly you should receive great benefits and improved performance. The only thing as you get older and need to pull yourself under the bar is the speed, which tends to be affected by age. People tend to be able to time Masters lifters speed with a calendar. Best of luck!