The Quick Lifts - A Quick OverviewA Quick Overview of the Quick LiftsBy Bigger Faster Stronger Published: The Quick Lifts are similar to a Power Clean in benefit and technique. They produce variation which is desirable. The Power Snatch, High Pulls and Power Pulls are directly related to the Power Clean. The Jerk Press and Push Press are related because explosive movement is required. Image 1 - Power Snatch: Jump phase. Use a wide grip. Usually place first finger just outside of the groove in the bar. The legs, knees, toes and body should look exactly like the position for a vertical jump. Image 2 - Power Snatch: Rack and Finish Position. The big photo shows the overhead rack position. Feet pop out to an athletic stance like a Power Clean. In the Finish Position shown above, the feet come back to the jump stance. Image 3 - High Pull: Use jump stance. Use jumping movement and come up on toes. Bring bar as high as possible with elbows as high as possible. This is like a Power Clean but without the stress of the rack position. It is also a great lead-up exercise to the Power Clean. Image 4 - Power Pull: Use jump stance. Use jumping movement and come up on toes as in a Power Clean. Pop feet out to an athletic stance and snap the bar as high as possible to chest and keep the elbows high. Like the Power Clean but without the stress of the rack position. Image 5 & 6 - Jerk or Push Press: Dip down slightly and thrust weight upward. After upward momentum is started then drop explosively under the bar in a Push Press or Jerk Press position. Jerk Press: Legs split. Push Press: Legs pop out to an “athletic stance” or “hit” position. |
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