Second Pull

The second pull in the snatch or clean is from the knee to the hip. It sets the lift up for receiving the bar overhead or on the shoulders. When it's done properly, the weight goes up relatively easy. If not, you can lose the bar or end up trying to muscle it up.

This can be problematic for beginners in Olympic weightlifting.

Click each to enlarge
(Left Image; Right Image)

Above you can see a triangle-like space is created right before the second pull. In a deadlift you would allow the bar to travel straight up and proceed to lockout. However during the snatch or clean you want to close the gap in this triangle as much as possible. In doing so, the pull will finish strong and smoothly before you proceed to drop under the bar.

Now the beginner problem is not bringing the bar in and to let it follow closely against the body. In the deadlift it's okay to let the bar go straight up since there's no triple extension. In Olympic weightlifting you want to follow the diagonal arrow - let the bar come in and at the torso.

I've heard a ton of tips to fix this problem from Pendlay, Horton, Everett, and other coaches...

• Press your hands backwards towards yourself.

• Hit your hips with the bar, not hit the bar with your hips. (Subtle isn't it?)

• Pull the bar up if as you were trying to put your pants on.

• "Shave" your legs with the bar.

I'm sure there are other cues I didn't highlight. Regardless, it's clear the bar needs to be kept close when executing the second pull.

If you're not keeping the bar close, you're losing out on power and efficiency.

Related articles,

• First Pull
• Panda Pull
• Power Position
• Start Position
• Third Pull