Jump-Pull-Snatch Complex for Better Leg Drive
Here’s a complex I’ve been using with Nadia to help her with her tendency to cut the leg drive short in her snatches.
Pretty straightforward—a vertical jump is the simplest explosive leg drive motion possible so you can focus on the effort and your body can feel it without distraction.
The pull incorporates that leg drive effort into a basic snatch extension that emphasizes the legs over the hips and helps you feel upward acceleration of the bar.
Then you can apply it to the snatch that follows.
The obvious questions I expect: Is this too much time between reps, and why straps (especially on only the pull and not the snatch)?
This is a bit over the 10 seconds between reps I generally like to see—but I think the pace is quick enough for it to still be plenty effective (and I know it is because we’ve seen great progress in terms of technique, consistency and weights since employing the complex).
The straps make sense here for two good reasons: First, she’s doing a lot volume and this reduces the abuse to her hands without negatively impacting their durability or her grip strength.
Second, straps in pulls allow you to keep your grip more relaxed, which relaxes your arms and traps, which means you’re able to feel and train better bar acceleration with the lower body and force transmission to the bar. And a snatch immediately after without straps is a chance to apply that without the aid of straps.
Pretty straightforward—a vertical jump is the simplest explosive leg drive motion possible so you can focus on the effort and your body can feel it without distraction.
The pull incorporates that leg drive effort into a basic snatch extension that emphasizes the legs over the hips and helps you feel upward acceleration of the bar.
Then you can apply it to the snatch that follows.
The obvious questions I expect: Is this too much time between reps, and why straps (especially on only the pull and not the snatch)?
This is a bit over the 10 seconds between reps I generally like to see—but I think the pace is quick enough for it to still be plenty effective (and I know it is because we’ve seen great progress in terms of technique, consistency and weights since employing the complex).
The straps make sense here for two good reasons: First, she’s doing a lot volume and this reduces the abuse to her hands without negatively impacting their durability or her grip strength.
Second, straps in pulls allow you to keep your grip more relaxed, which relaxes your arms and traps, which means you’re able to feel and train better bar acceleration with the lower body and force transmission to the bar. And a snatch immediately after without straps is a chance to apply that without the aid of straps.
