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Snatch Errors – Rapid Pull

Photo by Rob Macklem

This is the third post in this series.  To see the first post, go to: http://crossfitzonex.com/do-you-donkey-kick

Article from CrossFit Journal post – Ditching the Donkey Kick By Bob Takano

Excessively Rapid Pull Off the Floor

This is a common error both within and without the CrossFit community. My personal observation is that many people see the speed at the top of the pull and can’t comprehend that the speed changes. While the concept of generating as much speed immediately off the floor is a valid one, what is ignored is that most people don’t have the ability to maintain proper position for the later acceleration if the first pull causes a bending of the back and a miss-positioning of the hips.
Dozens of biomechanical studies of the greatest weightlifters performing the heaviest lifts in history have confirmed that the body must pass through the power position in order to generate the most explosive pull possible. An attempt to initiate a rapid pull off the floor will cause the body to assume positions that will make the attainment of the power position impossible.

The best solution I’ve found is to have athletes practice a controlled pull while feeling the pressure on the feet move in the correct pathway. This is best achieved by performing halting deadlifts with two-to-three-second halts at the point below the knees and at the power position. The reps should be from 2 to 4 per set at 85 percent and above.  Four sets should be appropriate to “rehearse” the proper first pull.

Today’s Workout

Buy in – Coach led Dynamic Warmup

WOD – “Barbara”

This workout is for Kristina Correa.  Unfortunately, she left too soon and was unable to come in to do the workout today.  We will miss you Kristina.  Goodluck in your future and come visit lots!

Five rounds, each for time of:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.  Subtract rest time to get your total score.

Cash Out – Hydrate! Hydrate! Hydrate!

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