Snatch Pull

What you'll gain

• Overloads the extension of the snatch with weights above the full lift.

• Reinforces a close, vertical bar path under heavy load.

• Builds posterior chain and trap strength without a technical catch.

Step-by-Step Instructions

1. 1

   Set a snatch-width grip with your heels about hip width and the bar over the balls of your feet.

2. 2

   Push your knees out inside your arms, put your shoulders over the bar and brace your trunk.

3. 3

   Push through the whole foot and hold your back angle until the bar passes the knees.

4. 4

   At mid-thigh open the hips violently and drive the legs vertically into the bar.

5. 5

   Finish with a hard shrug and pull the bar to upper-chest height, bending the elbows up and out and keeping the bar close to the body.

6. 6

   Lower the bar back down the same path under control and reset your position.

Common Mistakes

• Pulling with the arms too early, which shortens the extension and pulls the bar away from the legs.

• Letting the bar drift forward off the thighs, which throws the balance onto the toes.

• Cutting the hip extension short, which trains the wrong finish position for the snatch.

• Hyperextending the back at the top instead of finishing tall, which loads the lumbar spine.

About This Exercise

The snatch pull is a primary strength exercise for the snatch. With a snatch-width grip you push through the whole foot, hold the back angle until the bar clears the knees, then open the hips violently at mid-thigh and finish with a shrug and a pronounced elbow bend, lifting the elbows up and out to bring the bar to upper-chest height close to the body. Because there is no catch, it is normally loaded at eighty to one hundred and ten percent of the best snatch, and the legs, glutes, spinal erectors and traps do the work. For a catalog this is the pulling asset weightlifting and strength apps ask for by name. It also pairs with the hang snatch and snatch-grip high pull clips so a library can show the whole family with one consistent mannequin and one consistent camera.

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