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The drills · The first and second pull

Tempo snatch pull

Three seconds to the knee, then finish normally. Slow is not the goal — owning every inch of the way up is.

Three slow seconds to the knee, then finish at full speed.

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.

How heavy

80–95% 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.

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 →

More from the first and second pull

The bar on the way up, and the back that holds it there. These are the heaviest things in the library, because none of them ask you to get under anything.