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The #1 Exercise You’re Probably Not Doing That Can Help You Pull Under When Snatching- TechniqueWOD


This week on TechniqueWOD, we are talking about the number one exercise that you’re probably not doing that will help you pull under the barbell faster when snatching.

That movement is the muscle snatch, which looks a lot like a power snatch. The only difference is that once the barbell leaves your hips, you basically stand-up as hard as you can while you pull with the arms to complete the lift.


The primary benefit of this exercise is that it teaches you how to pull yourself down after the second pull. That’s very important, because new lifters often rely too much on the legs during the snatch, which makes getting under a heavy load nearly impossible. It’s hard to fall down fast enough.  However, once you learn how to use the arms properly with the muscle snatch, you’ll find that you start making a lot more of those heavy snatch attempts. Getting under quickly just won’t be so hard.

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Practice the muscle snatch, it’s will pay off. Also, make sure to share this post with a friend who could use the advice. We’re here to spread the love. 🙂

If you’ve got any questions for us, just leave them in the comments below. We’d love to help out.

Move well,


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Doug Larson


  • I spent 10 years in the coed cheerleading world and every time you toss a girl (lingo that means throw her up in the air) you are performing a mid thigh pull or power clean. The difference is the transition from hips to when you catch ( catch is actually catching their feet after the leave your grip). This is the most important phase in partner stunting. We call the end of this phase a flick, if you don’t have the proper wrist motion (flicking motion) you lose all the energy. If you have an S shape movement in cheerleading you will not be able to toss a girl. I teach power cleans, mid thigh pulls etc the way I teach partner stunting. Embrace the upward force you have created, don’t try to change it or “muscle through” it. Too many people try to muscle through the transition phase. But you have already generated the needed force before the transition phase.

    Nick CSCS

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