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Swan Rows: Move Better – Snatch & Clean 3rd-Pull Drill

May 20, 2015 by Nick Horton

Tamara-Swan-Rows-Weightlifting-Academy

Fix your 3rd pull by learning to move your body better — In today’s episode of Weightlifting Academy!

It’s one thing to be shown correct technique. It’s quite another to be able to pull it off with correct body mechanics. Most beginners I see simply don’t have the level of mind-body neurological connection that they need to even do the technique.

The first step is learning how to MOVE, only then can you move a heavy barbell.

The Swan Row is just an upright row done in a very meticulous manner so that it resembles a Swan Pull at the top. (For a more advanced version, check out the Flying Swan Pull.)

You should feel a good trap-pump after this exercise! (If not, you’re doing it wrong. Let that be a gauge.)

Learn More: The recent issue of the Nemesis Journal came out yesterday! We’re still in the middle of a long in-depth look at the 3rd-Pull in Olympic Weightlifting. Check it out!

Now go lift something heavy,
Nick Horton

PS. Join Weightlifting Academy Free.

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Filed Under: Episodes Tagged With: clean, drills, mobility, movement, snatch, technique, traps, weightlifting

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