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Snatch High Pull

Build explosive power! The Snatch High Pull develops strength, coordination, and athleticism. A great exercise for all levels.

The Snatch High Pull is a compound exercise that mainly works the quads and back, with help from the glutes & hips and traps. You'll need: barbell or weight plates.

Snatch High Pull demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Snatch High Pull Muscles Worked

Primary

Quads (quadriceps femoris); Lats (latissimus dorsi)

Secondary

Glutes (gluteus maximus); Mid Traps (trapezius, middle fibers)

Snatch High Pull Variations and Alternatives

How to do the Snatch High Pull

  1. Stand with your feet hip-width apart and grip a barbell with a wide snatch-width overhand grip.

  2. Lower your hips into a starting position with your chest up and arms straight.

  3. Drive powerfully through your legs and hips to lift the barbell upward in a smooth, explosive motion.

  4. As the bar passes your hips, shrug your shoulders forcefully and pull your elbows high toward the ceiling.

  5. Control the descent by lowering the bar back down to the starting position with a flat back.

Snatch High Pull FAQs

What muscles does the Snatch High Pull work?

The Snatch High Pull mainly works the quads and back, with help from the glutes & hips and traps. The main muscles are the quadriceps femoris and latissimus dorsi.

What equipment do you need for the Snatch High Pull?

Barbell or weight plates.

Is the Snatch High Pull a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Snatch High Pull go on?

It belongs on pull day in a push/pull/legs routine.

What are some Snatch High Pull variations and alternatives?

Similar exercises include the Barbell Clean High Pull, Barbell Clean Pull, Hang & Power-Clean and Hang & Snatch.

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