Don’t lie to me, you don’t have a 3rd pull AT ALL. Let’s start fixing that with this Speed Drill — In today’s episode of Weightlifting Academy!
You keep “diving” or “dropping” under the bar. STOP. It’s time to learn how to PULL yourself down under the bar at a speed FASTER than gravity can by itself.
KEY POINT: A proper 3rd pull is SAFER than the idiotic (and extremely dangerous!) habit of dropping (falling) under the barbell like a loose noodle.
Instead, start learning how to do a FAST and ACTIVE 3rd pull.
The first step is learning the speed and timing of it. You might think it sounds paradoxical, but I’ve found the best way to teach this is to drill power snatches and power cleans. (It’s not actually a paradox, once you understand HOW a 3rd-pull works.)
The key is to do the power snatch with a hyper-focus on increasing speed into the catch. Start fast, end faster!
Your goal is to train yourself to use the muscles of your upper body correctly to SLINGSHOT your ass under the bar at blazing speed, in a way that is active and aggressive. You will be putting UPWARD force on the barbell this whole time, and in turn, that drives you DOWN.
Imagine a 100-meter sprint. Out of the blocks, you are moving fast. But you are moving even faster over the finish line.
Do the same thing with the barbell from hip (blocks) to catch (finish line).
- I’m doing a many-week-long series on the 3rd-pull in great detail in our weekly Nemesis Journal. If you’re a coach or an athlete who wants to get smarter about your training, make sure you check that out.
Are you serious about coaching the barbell movements? Get into our next Super Total Certification and learn how to teach ALL 6 of the main strength-sport moves: snatch, squat, clean, deadlift, jerk, bench. Run by myself and (many time world champion) Chris Duffin, it’s a combination of a 2-day LIVE event plus a full 90-day online interactive course.
Now go lift something heavy,
PS. Be sure to sign up for Weightlifting Academy FREE!