Snatch High Pull

Body region

• Legs
• Back
• Shoulders
• Glutes

Muscles

Main

• Deltoid
• Trapezius
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis

Helps

• Rhomboids
• Rectus Femoris
• Biceps Femoris
• Semitendinosus
• Soleus
• Biceps
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Take a wide snatch grip and stand with the bar over mid-foot, back flat and hips above the knees.
2. Push the floor away until the bar passes the knees, then jump and shrug explosively.
3. Keep pulling by driving the elbows high and wide until the bar reaches about chest height.
4. Let the bar drop slightly and lower it back to the hips and then the floor.
5. Reset your back and start the next rep.

Cues

• Keep the elbows above the bar at the top.
• Pull the bar close to the body.
• Finish with a full leg extension before the arms pull.

Common mistakes

• Bending the arms before the jump.
• Letting the bar drift away from the body.
• Rounding the lower back in the setup.
• Leaning back at the top of the pull.

Alternatives

• Snatch Pull
• Dumbbell High Pull
• Kettlebell High Pull