Use Snatch Pulls to build explosiveness in your Snatch (the competitive Olympic lift), or as a stand alone exercise to develop speed, power, and body control. Either way, this move will make you a better athlete.
USAW
Clean Pull
The clean pull is a segment of an Olympic Clean. It can be used to build up to the full Clean, or by itself as a stand-alone exercise for explosive power.
Snatch Demo.
The snatch is a great exercise for developing SPEED. You’ll also be working on power in your legs and core, body control, coordination, and more.
The explanation of the snatch given here is over-simplified. You’ll need to learn this complex movement from a certified and experienced weightlifting coach before you try it on your own. It could take weeks, or longer, to go through a progression of simpler exercises building up to executing a real snatch.