Paused snatch pull

Two seconds still just below the knee, then the full pull. The pause makes you own the position bars run away from.

Two still seconds just below the knee, then the full pull.

Playing at half speed, so the turnover is visible.

Embed this drill

Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.

The embed

<iframe src="https://snatchlike.pro/embed/drills/paused-snatch-pull" title="Paused snatch pull, animated" width="100%" height="560" loading="lazy" style="border:0;max-width:100%"></iframe>

Or a plain link For forums and PDFs that strip embeds.

How heavy

85–100% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.

It trains where the bar goes, raw pulling strength.

Faults this drill fixes

Ripping it off the floor
It is fast to the knee and then nothing is left. The chest comes up first and the bar chases it.
Same speed to the knee, then explode — the floor is setup, not the lift.

Find out whether this is what caps your snatch

Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.

Find out whether this is what caps your snatch →
Film a set of it as proof of work →