Snatch Pull
Snatch Pull is a olympic weightlifting derivative - snatch pull exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Trapezius, Erector spinae, Forearms
- Exercise type
- Olympic weightlifting derivative - snatch pull
Exercise technique
- Wide grip
Grip the bar on the floor at snatch width.
- Starting torso position
Keep your shoulders slightly in front of the bar and your back long.
- First pull
Maintain your torso angle as you extend your knees and move the bar above them.
- Approach
As the bar approaches your thighs, prepare to extend your hips powerfully.
- Second pull
Rapidly extend your hips, knees, and ankles to accelerate the bar.
- Final extension
Allow your shoulder girdle to rise naturally without bending your arms early.
- Lower
Return the bar to the floor under control without trying to catch it.
Key technique points
- Do not turn this derivative into a snatch catch.
- Do not pull with your arms before driving with your legs.
- Do not bounce the bar forward with your hips.
- Make the wide grip equal on both sides.
- Do not raise your hips early in the first pull.
- Do not finish extension by leaning excessively backward.
Common mistakes
Early elbow bend
The transfer of lower-body force to the bar is weakened.
Forward hip strike
The bar moves away from its vertical path.
Hips rising early
The torso angle in the first pull is disrupted.
Excessive backward lean
Extension turns into lower-back arching.
Catching on the shoulders
The pulling derivative is changed into a different movement.
Uneven wide grip
The horizontal balance of the bar changes.
Frequently asked questions
Snatch Pull: why is “Early elbow bend” a mistake?
The transfer of lower-body force to the bar is weakened.
Snatch Pull: why is “Forward hip strike” a mistake?
The bar moves away from its vertical path.
Snatch Pull: why is “Hips rising early” a mistake?
The torso angle in the first pull is disrupted.
Snatch Pull: why is “Excessive backward lean” a mistake?
Extension turns into lower-back arching.
Snatch Pull: why is “Catching on the shoulders” a mistake?
The pulling derivative is changed into a different movement.
Snatch Pull: why is “Uneven wide grip” a mistake?
The horizontal balance of the bar changes.
What should I focus on when doing Snatch Pull?
Do not turn this derivative into a snatch catch. Do not pull with your arms before driving with your legs. Do not bounce the bar forward with your hips. Make the wide grip equal on both sides. Do not raise your hips early in the first pull. Do not finish extension by leaning excessively backward.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.