Improving the First Pull

Is the first pull holding back your snatch? Do your hips rise too early and do you often feel like you’re moving far too slow? 

The first pull is arguably the most important phase of the snatch and the clean. Your starting position, and how you pull the weight from the floor determines the trajectory of the barbell. Even the smallest error during this first movement can easily result in a missed lift. 

Strengthening the starting position and the initial pull is a great place for any lifter to begin making improvements to their olympic lifts.


      – Lower back is arched.

      – Upper back is flat.

      – Chest is up and out. 

When performing a snatch deadlift with a deficit added, this starting position is much more difficult to maintain. The more elevated you are, the more difficult it is to assume this correct starting position. 

Incorporating the Deficit Snatch Deadlift has huge benefits for those who struggle to maintain positions during this first pull. It has the potential to build incredible strength in the hip extensors and the legs.

 When performing the Deficit Snatch Deadlift correctly, you will feel a considerable amount of the weight loaded onto your lower back and your legs. This added deficit will force you to use your legs to move the weight and help you build a solid first pull. 



      – Set up your deficit using a 20KG plate under each of your feet. This 2-3 inch deficit is a great place to start. 

      – If you start to lose your positions, decrease the weight and execute your reps correctly. 

      – Make sure you are beginning each lift set up with your lower back arched, upper back flat, and chest up.