Avoid Bruising Your Pelvic Bone, Improve Your Pull!!

BRUISING YOUR PUBIC BONE FROM A SNATCH HURTS MORE THAN YOUR MOM FORGETING YOUR BIRTHDAY.

It seems like it will never go away once you have it. As intelligent beings, we will naturally try to avoid pain, this can cause your snatch technique to fail. How do we get those bruises and what can we do to avoid them.

To begin, determining grip width is essential. Bar body contact should occur above where the pubis bones meet and below the iliac crests when forces at the top of the pull are combined. In 90 degrees of flexion, the hip crease is also frequently used as a guide for bar placement. Bar placement will be lower and have a greater chance of making sweet, sweet contact with your pubic bone if the grip width is too narrow.

There are other possibilities that could be contributing to the issue if the grip width was correctly assigned but the bar is still making contact too low. When a lifter finishes or extends their hips prior to reaching the power position, they frequently experience low contact. In order to most effectively maintain the correct bar path, it is essential to attain the power position and perform triple extension in the correct order.

Timing issues brought on by inconsistent tension in the upper body, such as less tension in the upper back or more tension in the arms will make it more likely that bar-body contact is made incorrectly.

Hip hickies will always seem to linger especially if you are performing the snatch multiple times a week. Protecting the bruise with padding and spending time working hard to implement proper pulling mechanics is the best course of action.