Here's an exercise that I love doing when I want to strengthen my lower back, as well as get good position during the entire pull. It's just a snatch from an elevation, but I often do this slowly.
Most of my pulling work is done slowly. Reasons being;
1. My second pull is about 3" past my knee. Not from the floor. I do this, so I can "cover" the bar more effectively and longer
2. It strengthens my back more. My legs are miles ahead of my back now and it's messing up my form, causing me to lean back
3. It gives my lower back a massive pump, making me walk around the house like Hulk.
Mostly, I do it because I look like Hulk really.
I typically get up to about 85% of my actual snatch by doing these slow + elevated snatches. I'm quite surprised I got 100KG, which means I either really suck at pulling off the floor fast, or my 1RM has gone up to 120KG. I think it's the former really.
Search