Although the skill level in the game has risen dramatically over the last few years, hockey remains first and foremost a collision sport. This means while training, players need to develop the ability to brace for impact, explode, reset and brace again rapidly. If you have a barbell at your disposable, Clean and Snatch Pulls are going to give you big bang for your buck in developing hockey power.
Clean and Snatch Pull
- To perform a Clean Pull, begin with an overhand grip on the bar just wider than hip width.
- While maintaining a neutral spine, hinge down until the bar is at knee level (make sure you are hinging at the hip and not squatting).
- Explosively hinge back up and jump with the bar.
- Shrug your shoulders at the top of the movement to complete the pull.
- You want to land softly by bending your knees and keeping your chest tall.
The Snatch Grip Pull is the exact same motion, only with a wider grip. To gauge your snatch grip, simply make sure your grip wide enough that the bar sits right at the crease of your hip when standing up (the closer your grip is, the lower the bar will sit on your body, and the wider your grip is, the higher it will sit). If the bar is riding up to your abdomen, your grip is too wide. If it's still on your thighs, your grip is too narrow. The benefit of the Snatch Grip Pull is you'll be able to build similar strength using lighter weight. The Snatch Grip Pull is also a great developer of the upper-back muscles, an important muscle group for protecting the head and neck from impact.
Another great positive to pull training is that you get the explosive power benefits of Hang Cleans and Snatches without the stress on wrists, elbows and shoulders that can occur when catching the bar on your shoulders or overhead. This can be an especially big problem for people who train in gyms that have stiff power barbells and not barbells built specifically for weightlifting. This makes Clean Pulls and Snatch Grip Pulls a great in-season option to lighten the pounding on your joints while still incorporating explosive work in your routine.
6-Week Pull Training Sample
- Week 1: Clean Pull 5 reps x 3 sets @70%
- Week 2: Clean Pull 5 reps x 3 sets @75%
- Week 3: Clean Pull 3 reps x 3 sets @85%
- Week 4: Snatch Pull 5 reps x 3 sets @70%
- Week 5: Snatch Pull 5 reps x 3 sets @75%
- Week 6: Snatch Pull 3 reps x 3 sets @85%
Photo Credit: Skynesher/iStock
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