Snatch Pull

Technique

How to perform Snatch Pull

1. Set the bar close to the shins and take a wide overhand or hook snatch grip.
2. Bend your knees and hips, keep the arms long and brace the trunk with balance over the whole feet.
3. Lift the bar close to the legs while approximately maintaining the back angle until it passes the knees.
4. Extend the hips and knees rapidly, allowing the heels to rise as the body finishes extending upward.
5. Let the shoulders rise with the finish while keeping the bar close; do not curl it or move underneath to catch it.
6. Return to flat feet and guide the bar back to the floor under control.
7. Reset before the next pull.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.