Snatch Pull

Body region

• Back
• Legs
• Glutes

Muscles

Main

• Trapezius
• Erector Spinae
• Gluteus Maximus
• Biceps Femoris

Helps

• Vastus Lateralis
• Semitendinosus
• Semimembranosus
• Gastrocnemius
• Soleus

Holds

• Latissimus Dorsi
• Rhomboids
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Set up as for a snatch: bar over mid-foot, wide grip, hips low and back flat.
2. Lift the bar off the floor, keeping it close to the shins and thighs.
3. As it reaches the upper thighs, extend hips, knees and ankles explosively and shrug hard.
4. Let the bar fall back down under control and reset for the next rep.

Cues

• Arms stay straight; this pull is finished by the legs, hips and traps.
• Keep the shoulders over the bar until the final drive.

Common mistakes

• Bending the arms early.
• Jumping the bar forward away from the body.
• Losing the flat back as the bar leaves the floor.

Alternatives

• Snatch
• Barbell Shrug
• Deadlift