The second pull in the olympic lifts is where the majority of the power on the bar is generated. A rapid extension of the hips followed swiftly by a sharp shrug of the shoulders should apply enough force to move the bar upward. Before an extension of the hips is utilized, the bar should be close to the body and the knees pushed back until there is tension in the hamstrings. The lumbar curve in the lower back should be prominent with the arms straight and the head in a neutral position. After the hips extend and the shoulders start to shrug, the bar should remain close to the body until the 3rd and final pull initiates. If the bar swings out from the hips it could mean a couple of things could have gone wrong such as bending the arms too early, jumping forward and not reaching full extension of the hips, and/or not starting the second pull close to the body and in the proper position.

Next time you try a snatch or clean, think about these different variables if the bar isn’t moving desirably.

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As CrossFit athletes, grip strength is a key area of focus when lifting heavy. The traditional grip, while more comfy and natural, is highly susceptible to fatigue. Releasing tension on the forearm muscles, helping keep the arms straight through extension of the hips, and preserving grip are just a few of the positives from the “hook grip”. The grip is also much more secure than your standard grip in lifts like the snatch, clean, and deadlift. The next time you run across one of these lifts, try incorporating the hook grip.

The correct hook grip method is:

Start by stretching the thumb and index finger as far apart as you can so that the skin between the two fingers is tight. With the elbow in a straight and locked position press the skin between the thumb and index finger against the bar. The result of this action will cause the two fingers to move together and your grip to tighten. With pressure still being applied to the bar wrap the thumb around the bar. Reach your index and middle finder over the bar, grabbing the bar and thumb at the same time. Your grip should now be locked in the hook position. The grip should be only used in the “pulling phase” of the lift. Once the bar is in the front rack position or overhead, the grip should be released.