It’s time to STOP “dropping” under the bar, and finally learn how to PULL yourself under the bar. “Dropping” or “diving” is not only wrong, it is so dangerous that if you keep doing it in my gym, I will literally kick you out. (Not joking.)
Instead, learn how to ACTIVELY pull yourself under the bar with force and speed. To do this, I begin by teaching you how to power snatch.1 The power snatch done RIGHT is a great way to teach you how to do a proper 3rd pull.
Here’s the trick:
- The bar starts off of your hip fast
- The bar ends up moving into the catch position even faster!
Start fast, end faster. The barbell should be picking up speed the entire time. This is just like a 100 meter sprint. Out of the blocks, you are moving fast. But when you cross the finish line, you are moving faster.
- I’m doing series on the 3rd-pull in great detail in our weekly Nemesis Journal.
Are you serious about coaching the barbell movements? Get into our next Super Total Certification.
Now go lift something heavy,
PS. Be sure to sign up for Weightlifting Academy FREE!
- Whenever someone tells me that they don’t want to power snatch because they think that isn’t the “real” thing, I know they are a RANK beginner and remarkably naive about how this stuff works. I also know they have a problem with their ego getting in the way of smart training. Don’t be a bro. Learn how to be a weightlifter. ↩