Finish The Pull | Snatch & Clean Technique

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Coaches love to yell about finishing the pull, and lifters love to have no idea what that means or how to do it, so we’re going to build a bridge right now to bring everyone together into a utopia of weightlifting bliss.
Finishing the pull simply means driving with the legs and extending the hips to the maximal productive extent. This is not quite a perfectly straight knee in most cases, but close, and the hips at least slightly hyperextended to bring the shoulders behind the hips on top of vertical legs.
The most common mistake lifters make is reacting to the contact of the bar at the hips or upper thigh by lifting the feet or relaxing the leg drive, which is far too early.
This means the bar losing potential elevation, and usually the hips driving forward through the bar, the feet sweeping backward and creating instability overhead, and the bar swinging away.
Remember that the bar will contact the body in the power position-the trunk approximately vertical and the knees bent and in front of the bar. We still have more leg and hip extension to complete from this point. Even though it may seem like a brief motion, it contributes enormously to the lift, not just in terms of speed and height of the bar, but in ensuring our balance and the correct bar path.
It can help to imagine sliding the bar up the body after it contacts the hips by continuing to push straight up with the legs and then shrugging up and back as you stretch into the final extended position. That is, rather than just a quick pop at the hips with an immediate reaction to stop pulling and move under the bar, we’re stretching that contact out longer and higher. Note that ideally we’re not actually dragging the bar, but getting as close as possible.
You can get a feel for this motion with pulls from power position. Set and hold the position with flat feet, a vertical trunk, and the bar against the hip. Drive vertically with the legs and guide the bar up against the body like you’re trying to peel your shirt up.
Progress to pulls to hold from the floor with a controlled speed to help ensure the same vertical drive and guidance of the bar, and focus on this motion in all pulling exercises.
You can also do snatches and cleans from power position to focus on the final upward drive of the legs and the slide of the bar up the body.
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[@isaacstetson5720]

It’s like you have a secret camera watching me lift then post these videos as direct critiques lol ty so much.

[@leeshaj5867]

hahaha I was thinking the same thing!

[@GeorgeZoto]

This is a challenge I have and I keep hearing "I need to trust my hips more". Thank you for sharing this

[@deo.strengthspan.project]

Thank you for these short, but information packed, videos addressing specific issues and aspects of the lifts. I’m new to the Olympic lifts and your videos have been very helpful

[@Stroganoffskji]

This is high class material. Very easy to understand. Love it.

[@MrHansBattle]

Thanks for all these videos... really helps me improve my lifting.

[@georgiivanov1902]

Utopia of weightlifting bliss 😂. Super useful to continue extending the hips after contact. Something that was definitely missing for me. I will get those exercises dialled in. Thank you!

[@Scott-zh5ip]

You always show up with the answer to a question I e only just started asking. One step ahead of the game my friend. Fricking A.

[@milktop1]

Excellent tutorial as usual and laugh out loud open! Thanks

[@plusultra7069]

Going to try this next, thank you Greg and your whole Team!!

[@jomariiringan8724]

Appreciate the video and cues, Thanks Greg!

[@riccagiaco]

Great help, as always

[@laurasg5415]

Excellent, as always

[@DredFulProductions]

Recovering from a small back injury and just about to head to the gym. Perfect timing! This is one of the things I need to focus on.

[@leeshaj5867]

pressing like and seeing it go from 999 to 1k = very satisfying .

[@Yupppi]

Shoutouts to dog at the gym to bring better recovery and release of stress for the athletes.

[@daniellindegren-olympicwei7077]

Good stuff, as always.

[@imin5160]

Thank you for the good video, Mr. Greg. Like your advice, I try to pull the bar as high as I can, but the more I do, the less time I have to lower my body down the bar. My legs don't bend fast.

[@CatalystAthletics]

I didn't say pull the bar as high as you can - that's not what we want. Maximal PRODUCTIVE extension, and by productive, I mean that you don't exceed what's providing the most time and space combined to get under the bar. If you continue pulling too long, e.g. perform more of a high-pull before moving under, you're losing so much bar speed that even with that additional elevation, you actually have less time to get under the bar.

[@willrouse2351]

Awesome!

[@jordan-kristina2014]

Thanks. Will add more stuff from power position. I have also been doing snatches with no feet lately and it really seems to be helping me finish my leg drive. Is that something you think also helps with this problem?

[@CatalystAthletics]

It can but most people do them poorly, which not only doesn't help, it actually makes the problem worse. See this - kzbin.info/www/bejne/momqZJiEgsl2Z7s

[@jordan-kristina2014]

@@CatalystAthletics sounds good thanks.

[@tuomashaanpaa8209]

'nuff said.💪

[@maxrockatansky3896]

Another good accessory is a hang muscle snatch, but remain static. The arms and upper/mid back will do all the work. It will help with muscle memory to finish the pull.

[@CatalystAthletics]

Tall muscle snatch is a good exercise but I'd disagree for finishing the pull since it's strictly the upper body mechanics of the pull under the bar, occurring after the pull has been finished.

[@swiftskilly]

Coach: finish your extension Me: WTF DOES THAT MEAN!?!?

[@swiftskilly]

Greg: here

[@chinocoffee9565]

Coach: It means you have to extend and finish the lift.

[@dyaballikl]

Need more blue + blankie content, please.

[@uncanaldeentretenimiento9918]

How can I protect my delicate parts when doing the third pull?

[@smolboyi]

I think if you tacked on about 13 minutes of training footage at the end you would get more views.. Not sure but all the biggest YT people seem to have about 15min videos. Something to do with monetization I think.. Thanks for another great video, and all the great content

[@CatalystAthletics]

You're probably right, and it's just one more of many things I'm not willing to do since it's a complete waste of time. I'm OK with being less popular for doing what I think is valuable than being more popular because I invest time and energy decoding what various social media platforms want me to do that has nothing to do with creating useful content.

[@smolboyi]

@@CatalystAthletics Haha, well said. Appreciate you very much sir.

[@omarfit5382]

Me gustaría que estos videos estuvieran traducidos. En canales de español hay muy poca información

[@KwisBwown]

❤❤❤

[@MATTSCOTTR]

Greg, Wouldn't this be more specific to the snatch rather than the clean? Since cleans mostly contact the upper thigh rather than the crease?

[@CatalystAthletics]

Contact point is lower but that doesn't change how the body is extending (or shouldn't), and it's even more imperative you guide the bar up against the body since that lower contact point will make it far more likely for the bar to stay or move away from the body after that contact.

[@michaeldyer3244]

Hi Greg, was wondering what you think I was told for short pulling, pause snatches/cleans at knees and thighs then finish lift are good to correct this fault ? Kindest regards

[@CatalystAthletics]

Worth trying, but no exercise is guaranteed to fix any problem for all lifters.

[@kr050]

#utopiaofweightliftingbliss

[@sameem7464]

l couldn't focus because of women in undies. Saw the whole video but understood nothing.

[@frankchen4229]

Perv