# Snatch Pull

URL: https://heatsy.app/ex/barbell-snatch-pull

Also known as: Barbell Snatch Pull, Snatch-Grip 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](https://heatsy.app/ex/barbell-snatch)
- [Barbell Shrug](https://heatsy.app/ex/barbell-shrug)
- [Deadlift](https://heatsy.app/ex/deadlift)