The Extended Snatch is a drill used to teach athlete’s how to pull under the bar. Once the athlete has finished pulling the bar up and extends, they immediately pull their body under the bar. Pulling under the bar is just as important as pulling the bar up.
Start with the bar at the hips and shrug onto the toes and balance. Make sure that the knees and hips are straight as well (the body should form a straight line if looking from the side).
Once balanced, use the arms to pull the body underneath the bar, lock the bar out overhead with straight arms.
Keep the bar close, and make sure that you’re not getting an extra heave with the legs or hips! All arms to pull the body under!
This is a great drill for athletes who lack confidence catching Snatches in the bottom of an Overhead Squat or need more speed pulling under. Leave a comment below and be sure to subscribe for more Weightlifting tips!
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