Snatch Drive Pulls @ 80kg.
A drill used to develop position, timing, coordination and power for the Snatch. You can hear Coach @wuchuanfu cueing me through the lifts.
The aim is keeping control of movement as the bar comes of the ground and driving though the legs and while hanging load from the lats. As the bar comes past the knees, you are simultaneously pressing the bar in towards the hips while bringing the hips towards the bar.
Getting the hips and bar to meet at the right time will allow for maximum power transfer from leg/hip drive to the bar. Unlike a high pull, the upper body follows the momentum of the bar, instead of pulling it upwards.
As you extend the legs and hips, go for full extension by squeezing the glutes to finish the movement. The body will finish in a slight arch.
The upper torso angle stays consistent as the bar come off the ground and as the bar comes past the knees, the angle starts to open up, leading with hip extension as opposed to back extension.
When first doing this movement, start from a hang position and only start working from below the knees once you are doing the reps smoothly and consistently.