Snatch Pull
With a wide snatch grip, drive through the heels to bring the bar past the knees, then accelerate by extending hips, knees and ankles like a jump. The arms don't pull; the body reaches full extension.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 8
Form sequence
01 · start position
With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
02 · first pull
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
03 · second pull · Key step
Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
04 · full extension
There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.
What's working
3D
- Hamstrings
Primary · 277 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Erector Spinae
Secondary · 131 exercises
- Quadriceps
Secondary · 227 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
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