Snatch Pull
A snatch-grip pull from the floor to full extension with a shrug, without catching the bar. It builds strength and positioning for the snatch.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Rhomboids
- Calves (Gastrocnemius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 2–5
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set up with a wide snatch hook grip, mid-foot under the bar, hips low, chest up and back flat.
Lift the bar off the floor with steady leg drive, keeping it close.
Maintain the back angle until the bar passes the knees.
Explode through full hip, knee and ankle extension and shrug, keeping the arms straight.
Lower the bar under control.
Breathing: Brace before the pull and exhale at the top after the shrug.
Coaching tips
Chest up off the floor
Bar into the hips
Finish tall
Common mistakes
Rounding the back from the wide grip
Early arm bend
Bar swinging away from the hips
Cutting the extension short
Safety notes
The wide grip increases range; lower the load if the back cannot stay flat.
Coaching is recommended to match positions to the full snatch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.