CrossFit Auckland | Forging Elite Fitness, Established 2008

There are three pulls in the Clean and the Snatch. The first is a violent hip extension – a powerful opening of the hips that is the forceful drive pulling the bar from the floor. Then, as the hips are reaching the point of full extension, begins the second pull: a snapping shrug of the shoulders (shoulder shrug, not arm-pull), which is essentially a continuation of the upwards velocity of the bar's movement. Finally, the third pull is when you hastely change direction and DROP your body under the bar to 'receive' it in a squat (or partial-squat), with the bar either 'racked' on your shoulders (Clean), or locked out overhead (Snatch). Here's a great example of Coach Lisa at the end of her second pull. Notice the full extension of the body and the elevation off the deck? Is it the pretty Eleiko bar doing the work? No – although I'm sure it helps – it's practice, practice, practice. So strap on your Chuck Taylors, Nike SBs, INOV-8s or whatever lucky kicks you like to lift heavy sh!t in, eat your blueberries and step into the club with a killer junkyard dawg attitude. Time to set some PRs today.