Snatch Pull
Description
The snatch pull is an Olympic lifting accessory exercise that combines a snatch-grip deadlift with an explosive high pull at the top. You pull the barbell from the floor with a wide snatch grip and finish with an aggressive shrug and elbow pull — without catching it overhead.
Muscle Group
Equipment Required
Snatch Pull Instructions
- Stand over the barbell with feet hip-width apart.
- Grip the bar with a wide snatch grip (index fingers on the outer rings).
- Drop your hips low. Chest up. Back flat.
- Pull the bar from the floor by extending your legs.
- As the bar passes your knees, explosively extend your hips, knees, and ankles.
- At full extension, shrug your shoulders hard and pull the bar up with your elbows high.
- The bar rises to about chest or upper-chest height.
- Lower the bar back down. Aim for 3 to 5 reps per set.
Snatch Pull Form & Visual
Snatch Pull Benefits
- Builds snatch pulling power without the catch
- Develops explosive hip extension
- Trains the second pull of the snatch
- Useful Olympic lifting accessory
- Allows heavier loading than full snatch
- Builds trap and upper back strength
Snatch Pull Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Trapezius (heavy)
- Quadriceps
- Forearms and grip
Snatch Pull Variations & Alternatives
- Barbell Snatch (full lift)
- Barbell Snatch Deadlift
- Power Clean
- Hang Snatch Pull
- High Pull from Floor
