Snatch Pull

Snatch Pull


This exercise involves pulling a barbell from the ground to the hips, using explosive power and a wide grip. It is often used to improve strength and technique for the snatch lift in weightlifting.

Equipment Required

Snatch Pull Instructions

  1. Start with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Place your hands on the barbell with a wide grip, palms facing down.
  3. Engage your core and lift the barbell off the ground, keeping your arms straight.
  4. As the barbell reaches your hips, explosively pull it up towards your chest, keeping your elbows high and wide.
  5. As the barbell reaches chest height, quickly drop your body underneath it and catch it in a squat position, with your arms fully extended overhead.
  6. Stand up with the barbell and return it to the starting position on the ground.
  7. Repeat for the desired number of repetitions.

Snatch Pull Form & Visual

Snatch Pull

Snatch Pull Benefits

  • Improves explosive power and speed
  • Increases strength in the upper back, shoulders, and traps
  • Helps to develop proper technique for the snatch lift
  • Can improve grip strength and forearm endurance
  • May help to prevent injury by strengthening the muscles and connective tissues used in the snatch lift

Snatch Pull Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Quadriceps
  • Glutes
  • Hamstrings
  • Erector Spinae
  • Abdominals

Snatch Pull Variations & Alternatives

  • Snatch High Pull
  • Power Snatch
  • Hang Snatch Pull
  • Snatch Grip Deadlift
  • Snatch Balance