Snatch Pull
Master the snatch! Build explosive power and strength with this challenging pull.
The Snatch Pull is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and back. You'll need: barbell and weight plates.
Required Equipment
Snatch Pull Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Snatch Pull Variations and Alternatives
How to do the Snatch Pull
Position yourself with your feet hip-width apart and stand facing the barbell: Bend at the hips and knees to grip the barbell with a wide, overhand snatch grip.
Keep your back flat, core engaged, and ensure your shoulders are over the bar with arms straight: Begin the lift by extending your hips and knees, driving through the heels to generate power.
As the barbell passes the knees, accelerate the bar by powerfully extending the hips, knees, and ankles (triple extension) with a shrug at the top: Keep the barbell close to your body throughout the movement and extend as tall as possible with the arms remaining straight.
Once you reach full extension, allow the barbell to descend back to the floor in a controlled manner: Reset your position and prepare for the next repetition.
Additional Notes: Make sure to warm up properly before performing this exercise and practice with lighter weights to master the technique before progressing to heavier loads. Due to the complexity and risk associated with Olympic lifts, it's often recommended to have a qualified coach supervise and instruct the lift to prevent injury.
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Snatch Pull FAQs
What muscles does the Snatch Pull work?
The Snatch Pull mainly works the quads and glutes & hips, with help from the lower back and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Snatch Pull?
Barbell and weight plates.
Is the Snatch 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 Pull go on?
It belongs on pull day in a push/pull/legs routine.
What are some Snatch Pull variations and alternatives?
Similar exercises include the Barbell Clean High Pull, Barbell Clean Pull, Barbell Clean Full and Hang & Snatch.
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