Snatch High Pull

The complete pull pattern — develops explosive total-body power by combining violent triple extension with aggressive high pull to chest, bridging the gap between pulls and full snatches

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⚡ Quick Reference

Aspect	Details
Pattern	Olympic / Power / Pull
Primary Muscles	Traps, Hamstrings, Glutes
Secondary Muscles	Shoulders, Upper Back, Quads
Equipment	Barbell, Bumper Plates
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Common

Movement Summary

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🎯 Setup & Execution

Setup

1. Bar position: Over mid-foot (laces of shoes)
2. Grip width: Wide snatch grip
   • Bar at hip crease when standing with straight arms
   • Measure carefully — this is critical
3. Foot stance: Hip-width, toes slightly out (5-15°)
4. Starting position:
   • Hips higher than knees, lower than shoulders
   • Shoulders over or slightly in front of bar
   • Chest up, back flat, neutral spine
   • Arms straight, lats engaged ("squeeze oranges")
   • Weight balanced on whole foot

Execution

🔹 First Pull

What's happening: Powerful lift from floor to knees

1. Drive through whole foot — push floor away
2. Hips and shoulders rise together — maintain back angle
3. Bar stays close to shins (light contact okay)
4. Knees extend as bar passes them
5. Shoulders stay over bar throughout
6. Arms remain straight

Tempo: Controlled but accelerating (1-1.5 seconds)

Breathing: Big breath held from start

Feel: Powerful leg drive, lats keeping bar close

Key cue: "Leg press the floor, stay over the bar"

🔸 Transition (Scoop)

What's happening: Setting up for maximum explosion

1. Knees re-bend and shift forward under bar ("double knee bend")
2. Torso becomes more upright
3. Bar makes contact with upper thigh/hip crease
4. Hips shift forward and slightly down
5. Loading the spring — coiling for explosion
6. Weight shifts slightly back toward heels

Power position:

• Bar at upper thigh/hip crease
• Torso more vertical than first pull
• Knees bent, loaded and ready
• Arms still straight

Tempo: Quick transition (0.3-0.5 seconds)

Feel: Tension building, ready to explode

Key cue: "Sweep bar to hips, get loaded"

⬆️ Triple Extension

What's happening: EXPLOSIVE full-body extension

1. Violently extend hips, knees, ankles — "jump through the ceiling"
2. Full triple extension:
   • Hips: complete extension
   • Knees: complete extension
   • Ankles: plantar flexion (rise to toes)
3. Bar accelerates upward maximally
4. Bar stays close to body — vertical path
5. This is a JUMP — maximum power output

Tempo: EXPLOSIVE (0.2-0.3 seconds)

Breathing: Hold or explosive exhale

Feel: Total-body explosion, bar feels weightless

Key cue: "JUMP! Explode through the floor!"

🎯 High Pull Phase

What's happening: Continuing bar elevation with arms

1. After triple extension, aggressively pull with arms
2. Elbows drive up and OUT — "high and wide"
3. Keep elbows higher than wrists throughout
4. Pull bar to chest height (sternum to chin level)
5. Think "elbows to ceiling"
6. Bar stays close to body throughout

Peak position:

• Bar at chest/chin height
• Elbows high and wide (scarecrow position)
• Still up on toes from triple extension
• Body fully extended

Tempo: Fast, explosive (0.2-0.3 seconds)

Feel: Traps and shoulders working hard, complete pull

Key cue: "Elbows high and wide — pull to your chest!"

Critical difference from snatch pull: Arms actively pull here, bar goes much higher

⬇️ Descent & Reset

What's happening: Controlled return to starting position

1. Release arm pull — bar drops
2. Guide bar down close to body
3. Hinge at hips as bar descends
4. Bend knees once bar passes them
5. Set bar on floor with control
6. Reset for next rep

Tempo: Controlled (1-2 seconds)

Breathing: Exhale on descent, rebreathe at bottom

Options:

• Full reset between reps (best for technique)
• Touch-and-go (more conditioning focus)

Key cue: "Control it down, reset your position"

Key Coaching Cues

Primary Cues

• "Patient first pull, stay over the bar" — don't rush early
• "Sweep to hips, then JUMP!" — transition and explosion
• "Elbows high and wide" — proper pull pattern
• "Pull to your chest" — height target
• "Lead with your elbows" — arms pull after explosion
• "Straight up, bar stays close" — vertical bar path

Tempo Guide

Phase	Tempo	Description
First Pull	1-1.5s	Controlled acceleration
Transition	0.3-0.5s	Quick setup
Triple Extension	0.2-0.3s	EXPLOSIVE
High Pull	0.2-0.3s	Fast, aggressive
Descent	1-2s	Controlled

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation	Notes
Traps	Shrug and elevate bar during high pull	██████████ 95%	Extreme activation — one of best trap builders
Hamstrings	Hip extension in pulls and explosion	████████░░ 85%	Major power contributor
Glutes	Explosive hip extension	█████████░ 90%	Primary power generator

Secondary Muscles

Muscle	Action	Activation	Notes
Shoulders	Pulling bar upward, stabilization	████████░░ 80%	Significant involvement in high pull
Upper Back	Scapular retraction, pulling mechanics	████████░░ 75%	Wide grip increases demand
Quads	Knee extension in pulls and explosion	███████░░░ 70%	Critical for triple extension

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine under explosive load
Lats	Keeps bar close to body throughout movement
Core	Braces torso, transfers force efficiently
Forearms	Grip maintenance with wide grip under dynamic load
Calves	Plantar flexion, final component of triple extension

Unique Muscle Activation

Snatch high pull is exceptional for:

• Upper trap development: Among the absolute best exercises for trap mass and strength
• Complete posterior chain: Full hip and knee extension with maximal power
• Shoulder strength: More shoulder involvement than regular pulls
• Athletic power: Full-body coordination and explosive strength

Comparison to snatch pull:

• More trap activation: High pull emphasizes upper traps significantly more
• More shoulder work: Arms actively pull vs passive in snatch pull
• Same lower body: Equal glute, hamstring, quad involvement
• Higher bar velocity required: Lighter weight but maximum speed

Comparison to upright row:

• More total body: Full triple extension vs isolated pull
• More athletic: Power development vs muscle isolation
• More functional: Olympic lift pattern vs bodybuilding movement

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🎁 Benefits

Primary Benefits

Benefit	Explanation	Evidence
Exceptional trap development	Combination of shrug + high pull under load = massive trap growth	One of the most effective trap exercises
Develops complete pulling pattern	Reinforces full snatch pull without catch complexity	Essential bridge to learning full snatch
Maximum power output	Requires explosive triple extension PLUS upper body pull	Develops rate of force development
Athletic performance transfer	Full-body explosive movement mimics sports patterns	High carryover to jumping, throwing, tackling
Shoulder and upper back strength	Pulling bar to chest builds pulling strength in snatch positions	Strengthens exact overhead receiving positions
Teaches explosive timing	Must coordinate lower and upper body explosion	Develops neuromuscular coordination

Advantages Over Similar Exercises

Aspect	Snatch High Pull	Snatch Pull	Upright Row	Power Snatch
Trap emphasis	Extreme	High	Moderate	Low
Power development	Very High	Very High	Low	Very High
Technical demand	High	Moderate	Low	Very High
Weight capacity	70-85% of snatch	80-110% of snatch	Variable	100% (snatch)
Upper body work	High	Low	High	Moderate
Learning curve	Moderate-High	Moderate	Low	High

Who Benefits Most

Olympic Weightlifters

Why: Essential progression toward full snatch and assistance work

Benefits:

• Develops complete pulling pattern before adding catch
• Can overload pulling phase beyond snatch weight
• Teaches aggressive elbow drive and bar elevation
• Builds confidence with pulling bar high
• Strengthens positions for turnover

Programming: 2-3x per week, progression from snatch pull to power snatch

Athletes

Why: Maximum power development with athletic carryover

Benefits:

• Develops explosive triple extension for jumping/sprinting
• Builds total-body coordination and power
• Massive trap development for contact sports
• Teaches aggressive pulling mechanics
• Less technical than full Olympic lifts but similar benefits

Programming: 1-2x per week, early in workout

Bodybuilders

Why: Best trap builder with full-body engagement

Benefits:

• Exceptional upper trap hypertrophy
• Full posterior chain development
• Shoulder and upper back mass
• Athletic, powerful physique
• Time-efficient full-body exercise

Programming: 1x per week, can use higher reps (5-8)

Strength Athletes

Why: Power development and upper back strengthening

Benefits:

• Develops explosive strength off the floor
• Builds massive traps
• Improves rate of force development
• Variation from typical strength work
• Athletic power carryover

Programming: 1x per week as power work

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling with arms too early	Arms bend before triple extension	Wastes arm strength, slows bar speed	"Arms are ropes until you jump — then pull"
Low elbows	Elbows stay low, pull becomes a curl	Wrong muscle pattern, reduces power	"Elbows high and wide — lead with elbows"
Not finishing triple extension	Starting arm pull while still bent	Reduces power output	"Complete your jump BEFORE you pull"
Bar swings away from body	Bar loops out then in	Inefficient, poor bar path	Lats engaged, vertical pull, bar close
Insufficient explosion	Gradual lift instead of jump	Defeats the purpose — this is a power exercise	"JUMP through the ceiling!"
Not pulling high enough	Bar only reaches waist/stomach	Missing upper body component	"Pull to your chest — elbows to ears"
Slow first pull	Taking too long floor to knees	Poor rhythm, wastes energy	Accelerate from the floor, build speed

Most Common Error

Pulling with arms before completing triple extension — this is the #1 error. You must FINISH your jump (full hip, knee, ankle extension) BEFORE your arms start pulling. If you pull early, you lose the powerful leg drive that makes this exercise effective. Cue: "Jump THEN pull, not pull while jumping."

Self-Check Checklist

• Wide snatch grip (bar at hip crease standing)
• First pull: shoulders stay over bar, controlled acceleration
• Transition: smooth sweep to power position
• Triple extension: complete explosion — hips, knees, ankles
• Arm pull: AFTER extension is complete
• Elbows: high and wide, higher than wrists
• Bar height: chest level or higher
• Bar path: straight vertical, stays close to body

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🔀 Variations

By Starting Position

Hang Variations

Variation	Starting Position	Why Use It
High Hang Snatch High Pull	Mid-thigh/hip	Isolate explosion and pull, simplest version
Hang Snatch High Pull (above knee)	Just above knee	Skip first pull, emphasize power position work
Hang Snatch High Pull (below knee)	Just below knee	Include transition, partial first pull

Benefits of hang variations:

• Simpler setup (no floor work)
• Focus on explosive components
• Easier to learn timing
• Great for athletes who don't need full Olympic lift technique

Blocks/Pins

Variation	Change	Why Use It
Snatch High Pull from Blocks	Start from blocks at knee height	Target specific phases
Snatch High Pull from Pins	Start from rack pins	Same as blocks

When to use: Strengthen weak positions, work around mobility issues

Floor Variations

Variation	Change	Why Use It
Standard Snatch High Pull	From floor	Complete movement
Deficit Snatch High Pull	Stand on 1-2" platform	Increased range, first pull emphasis

By Equipment

Variation	Equipment	Benefit
Dumbbell Snatch High Pull	Single dumbbell	Unilateral, easier to learn
Kettlebell High Pull	Kettlebell	Alternative tool, similar pattern
Barbell Snatch High Pull	Barbell (standard)	Traditional version, allows most weight

By Technique Emphasis

Variation	What Changes	Purpose
Paused Snatch High Pull	2-3 second pause at knee	Reinforce positions
Tempo Snatch High Pull	Slow first pull, explosive second	Separate phases for learning
Snatch High Pull + Overhead Press	Add press at top	Shoulder strength, full pattern

Easier Variations (Regressions)

Variation	Why Easier	When to Use
Snatch Pull	No high pull component	Learn explosive pull first
Hang Snatch High Pull	Skip floor work	Simplify, focus on power
Kettlebell Swing	Simpler tool and pattern	Learn hip explosion
Upright Row	No explosive component	Isolate pulling pattern

Harder Variations (Progressions)

Variation	Why Harder	When to Use
Muscle Snatch	Add turnover and overhead receive	Bridge to power snatch
Power Snatch	Add full catch in squat	Complete Olympic lift
Full Snatch	Add full depth catch	Competitive weightlifting

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of Snatch 1RM)	RIR	Notes
Power	4-6	2-4	2-3 min	75-90%	3-4	Focus on bar speed and height
Technique	4-5	3-5	2 min	60-75%	4	Perfect mechanics and timing
Strength-endurance	3-4	5-8	90-120s	55-70%	2-3	Conditioning emphasis
Olympic lift progression	4-6	3-5	2-3 min	70-85%	3	Building toward power snatch

Weight Selection

Relative to snatch 1RM:

• Expect to use 70-90% of your best snatch
• Example: 200lb snatch = 140-180lb snatch high pull
• Lighter than snatch pull due to higher bar elevation requirement

Relative to snatch pull:

• Expect to use 75-85% of your snatch pull weight
• Example: 200lb snatch pull = 150-170lb snatch high pull

Why lighter than snatch pull:

• Must pull bar higher (chest vs hip)
• Requires more bar velocity
• Additional upper body component
• More technically demanding

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	After snatch, before squats	Key assistance exercise
Athletic training	First or second exercise	Requires freshness for max power
Strength training	Early in workout	Technically demanding, neurally intensive
Bodybuilding	First exercise on back/trap day	Primary compound movement

Weekly Frequency

Training Level	Frequency	Volume Per Session	Total Weekly Volume
Beginner	1-2x/week	3-4 sets of 3-4 reps	9-16 reps
Intermediate	2-3x/week	4-5 sets of 3-5 reps	24-50 reps
Advanced	3-4x/week	4-6 sets of 2-5 reps	24-80 reps

Programming Tip

Snatch high pulls bridge the gap between snatch pulls and power snatches. Program them as:

1. Progression from snatch pull: When athlete can perform snatch pulls explosively
2. Regression from power snatch: When catch is limiting factor but pulling is strong
3. Standalone power exercise: For athletes not learning full snatch

Vary intensity: Heavy (85-90%), Moderate (75-85%), Light (60-75%) on different days.

Sample Programming

Olympic Lifting

Snatch day (progression sequence):

1. Snatch — 5x2 @ 80%
2. Snatch High Pull — 4x3 @ 85%
3. Overhead Squat — 4x3
4. Snatch Balance — 3x3
5. Snatch Grip RDL — 3x6

Purpose: High pulls overload pulling strength beyond snatch weight

Athletic Performance

Power day:

1. Snatch High Pull — 5x3 @ 75%
2. Box Jump — 4x5
3. Front Squat — 4x5
4. Romanian Deadlift — 3x8
5. Barbell Shrugs — 3x10

Purpose: Primary power development exercise

Bodybuilding - Back/Trap Day

Trap emphasis:

1. Snatch High Pull — 4x5 @ 70%
2. Weighted Pull-Ups — 4x6
3. Barbell Row — 4x8
4. Barbell Shrug — 4x12
5. Face Pulls — 3x15

Purpose: Maximum trap development with athletic movement

Learning Progression

Weeks 1-3: Snatch Pull

• 4x4 @ 80-85% — learn explosive pull

Weeks 4-6: Snatch High Pull

• 4x4 @ 75-80% — add high pull component

Weeks 7-9: Muscle Snatch or Power Snatch

• 4x3 @ 70-75% — add turnover or catch

Progression Scheme

Key principle: Bar height and speed matter more than weight. If bar isn't reaching chest or speed decreases, weight is too heavy.

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	High pull may aggravate shoulder	Reduce range, use snatch pull instead, improve shoulder health
Lower back issues	Explosive spinal loading	Perfect form mandatory, start very light, consider hang variations
Limited shoulder mobility	Cannot achieve proper positions safely	Work mobility, use narrower grip temporarily, start from hang
Elbow problems	High pull stresses elbows	Reduce weight, check elbow position, may need to regress
Bicep tendon issues	Risk if pulling with bent arms early	"Arms are ropes" cue, pull only after extension

Stop Immediately If

• Sharp shoulder pain during high pull
• Elbow pain during pulling phase
• Lower back pain during explosion
• Any feeling of instability or loss of control
• Bicep pain (indicates pulling with arms too early)
• Bar crashes into you violently

Proper Learning Progression

Stage	Focus	Weight	Duration
Stage 1	Snatch grip deadlift	95-135 lbs	2-3 weeks
Stage 2	Snatch pull (no high pull)	95-155 lbs	3-4 weeks
Stage 3	Hang snatch high pull	75-115 lbs	2-3 weeks
Stage 4	Full snatch high pull	95-135 lbs	2-3 weeks
Stage 5	Progressive loading	Add 5-10 lbs/week	Ongoing

Don't skip stages — each builds the foundation for the next.

Safe Failure Protocol

If you cannot complete a rep:

1. During first pull: Lower bar back to floor
2. During explosion: Let bar drop in front, step back
3. During high pull: Release and let bar drop
4. Never: Try to save a bad rep with poor form

Dropping the bar:

• Use bumper plates — required for this exercise
• Acceptable to drop from chest height
• Step back as bar drops
• Reset completely before next attempt

Injury Prevention

Prevent Common Injuries

Shoulder health:

• Adequate shoulder mobility is essential
• Test: Can you comfortably hold a PVC pipe overhead in snatch grip?
• If shoulder pain, check elbow position — should be high and wide, not low and tight
• Include rear delt and rotator cuff work in your program
• Don't go too heavy too fast — shoulder strength must keep up

Lower back protection:

• NEVER round your back during the pull
• Brace hard before each rep
• Don't go so heavy that explosion turns into grinding
• If form breaks down, weight is too heavy
• Video yourself regularly

Elbow safety:

• Elbows should be high and wide, leading the pull
• Don't curl the bar — this isn't a bicep exercise
• If elbow pain, reduce weight and check technique
• Warm up thoroughly before heavy sets

Bicep tendon protection:

• Keep arms straight until AFTER triple extension is complete
• "Arms are ropes until you jump, then pull"
• If bicep pain, you're pulling too early — fix immediately
• This is the most common injury in Olympic lifting

Grip safety:

• Hook grip recommended for security
• Chalk helps significantly
• Don't let grip fail catastrophically
• If grip is limiting, work on grip strength separately or use straps for technique work

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🔗 Related Exercises

Direct Progressions/Regressions

Olympic Lift Family

Exercise	Difference from Snatch High Pull	When to Use
Snatch Grip Deadlift	No explosive component, no high pull	Build strength in positions
Snatch Pull	No high pull component	Learn explosive triple extension
Muscle Snatch	Add turnover and overhead receive	Progress toward power snatch
Power Snatch	Add catch in power position	Complete Olympic lift
Hang Snatch High Pull	Start from hang	Simplify, focus on explosion
Full Snatch	Add full depth catch	Competitive lift

Clean Variations (Similar Pattern, Different Grip)

Exercise	Key Difference	Link
Clean High Pull	Narrower grip, clean positions	Same pattern, different specificity
Power Clean	Complete clean with catch	Narrow grip Olympic lift

Trap-Focused Alternatives

Exercise	Equipment	How It Compares
Barbell Shrug	Barbell	Isolated trap work, no power component
Dumbbell Shrug	Dumbbells	Easier to load safely, no technique requirement
Upright Row	Barbell or dumbbells	Isolated pulling, no explosive component

Complementary Exercises

Pair with these for complete development:

Exercise	Why	Ratio
Overhead Squat	Mobility and strength for receiving bar	1:1 volume
Snatch Balance	Speed under bar, confidence	1:2 (SB:SHP volume)
Front Squat	Leg strength for Olympic lifts	1:1 volume
Snatch Grip RDL	Hamstring and upper back strength	1:1 volume
Face Pulls	Shoulder health, rear delt balance	2:1 (FP:SHP volume)

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❓ Common Questions

What's the difference between a snatch pull and snatch high pull?

Key differences:

Snatch Pull:

• Arms stay mostly straight
• Shrug at top but minimal elbow bend
• Bar reaches hip to naval height
• Emphasis: Pure explosive triple extension
• Weight: Heavier (80-110% of snatch)

Snatch High Pull:

• Arms actively pull after triple extension
• Elbows drive high and wide
• Bar reaches chest to chin height
• Emphasis: Complete pull pattern including upper body
• Weight: Lighter (70-90% of snatch)

Simple version: Pull = lower body emphasis, High Pull = lower + upper body

Progression: Snatch Pull → Snatch High Pull → Power Snatch

How high should the bar actually go?

Target height:

• Minimum: Sternum (chest) height
• Ideal: Chest to chin height
• Maximum: Varies by individual — as high as you can pull it

What determines height:

• Explosiveness of triple extension
• Aggressiveness of arm pull
• Weight on the bar (lighter = higher)
• Individual strength and coordination

Check yourself:

• Video from the side
• Bar should clearly reach chest level minimum
• If it's not, either add more explosiveness or reduce weight

Important: Don't sacrifice form to pull higher. Perfect technique with bar at chest is better than sloppy technique with bar at chin.

Should my elbows be higher than my wrists?

Yes, absolutely:

Proper position:

• Elbows lead the pull — they go up first
• Elbows should be higher than wrists throughout the high pull
• Think "scarecrow" arms or "elbows to ceiling"
• Wrists should be relaxed, not actively pulling

Why this matters:

• Proper elbow position mimics the snatch turnover
• Engages the right muscles (traps, upper back, rear delts)
• Protects elbows and wrists from injury
• If elbows drop low, it becomes a curl (wrong pattern)

Common error: Pulling with wrists/hands leading — this turns it into an upright row or curl rather than a proper high pull.

Cue: "Elbows to the ceiling — lead with your elbows"

When should I pull with my arms vs. keeping them straight?

Critical timing:

Keep arms straight during:

1. First pull (floor to knees)
2. Transition (setting up in power position)
3. Triple extension (the jump)

Start pulling with arms AFTER:

• Full hip extension
• Full knee extension
• Full ankle extension (on toes)

Sequence: "Jump THEN pull, not pull while jumping"

Why this order matters:

• Legs are stronger than arms
• Pulling with arms early wastes arm strength when you need legs
• Proper timing maximizes power transfer and bar height
• This is one of the most common mistakes — fix it!

Test: If you're not reaching full extension before arms bend, you're pulling too early.

Snatch high pull vs. upright row — which is better?

Different exercises for different goals:

Aspect	Snatch High Pull	Upright Row
Purpose	Power development, Olympic lift prep	Trap isolation, bodybuilding
Lower body	Major component	Minimal/none
Power output	Very high	Low
Weight	Moderate	Light to moderate
Complexity	High	Low
Athletic carryover	Excellent	Minimal
Trap development	Excellent	Good

Choose snatch high pull if:

• You want power development
• You're learning Olympic lifts
• You want athletic performance gains
• You want total-body work

Choose upright row if:

• You only want trap isolation
• You have shoulder issues (some people tolerate rows better)
• You want simple, easy-to-learn movement
• You're focused on bodybuilding

Can you do both? Yes, on different days or in different training blocks.

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📚 Sources

Olympic Lifting Technique:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
• USA Weightlifting Coaching Manual — Tier A
• Catalyst Athletics Technical Resources — Tier B
• Takano, B. Weightlifting Programming and Technique — Tier B

Power Development:

• Kawamori, N. & Haff, G.G. (2004). The Optimal Training Load for Development of Dynamic Athletes — Tier A
• Stone, M.H. et al. (2006). Power and Power Potentiation Among Strength-Power Athletes — Tier A
• Suchomel, T.J. et al. (2016). The Importance of Muscular Strength in Athletic Performance — Tier A

Exercise Biomechanics:

• Comfort, P. et al. (2015). Comparison of Methods of Calculating Strain in Musculotendinous Tissue — Tier A
• DeWeese, B. et al. (2015). The Training Process: Planning for Strength-Power Training in Track and Field — Tier A

Muscle Development:

• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training — Tier A
• NSCA Essentials of Strength Training and Conditioning — Tier A

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For Mo

When to recommend this exercise:

• User is learning the snatch and ready to progress from snatch pulls
• User wants maximum trap development with an athletic exercise
• User is an athlete needing explosive power development
• User can perform snatch pulls correctly and wants next progression
• User wants complete pulling pattern before learning to catch the snatch

Who should NOT do this exercise:

• Complete beginner to Olympic lifting → Start with Snatch Grip Deadlift then Snatch Pull
• Shoulder impingement or injury → Use Snatch Pull instead or Barbell Shrug for trap work
• Cannot perform explosive movements safely → Regress to Snatch Grip Deadlift
• Poor mobility (can't achieve positions) → Start with Hang Snatch High Pull or improve mobility first
• No access to bumper plates → Consider Kettlebell Swing or Dumbbell Snatch instead

Key coaching cues to emphasize:

1. "Wide grip — bar at hip crease with straight arms"
2. "Patient first pull, stay over the bar"
3. "Sweep bar to hips, then JUMP!"
4. "Jump FIRST, then pull — don't pull while jumping"
5. "Elbows high and wide — elbows to the ceiling"
6. "Pull the bar to your chest"

Common issues to watch for in user feedback:

• "I can't get the bar very high" → Likely not explosive enough or pulling with arms too early; cue "jump harder before you pull"
• "My elbows/shoulders hurt" → Check elbow position (should be high and wide, not low); may need mobility work or lighter weight
• "It feels awkward" → Normal at first; this is a complex movement; video them and check timing
• "Bar swings away from me" → Lats not engaged or crashing bar into hips; cue "sweep to hips, vertical pull"
• "My arms pull before I jump" → Very common error; emphasize timing: "Complete your jump THEN pull"

Programming guidance:

• Pair with: Overhead squat, snatch balance, front squat, Olympic lift accessories
• Avoid same day as: Heavy deadlifts or other heavy pulling (too much volume)
• Typical frequency: 2-3x per week for weightlifters, 1-2x per week for athletes
• Placement: After snatch (if doing it) or as first exercise if primary power work
• Volume: Keep reps moderate (2-5 per set) to maintain quality and explosiveness

Progression signals:

• Ready to progress when: Bar consistently reaches chest height, explosive and smooth, good timing
• Next progression: Muscle Snatch (add turnover) or Power Snatch (add catch)
• Regress if: Cannot maintain explosiveness, poor timing, bar not reaching chest, form breaking down

Alternative recommendations by goal:

• Pure trap mass: Barbell Shrug (simpler, can load heavier)
• Simpler power option: Snatch Pull or Kettlebell Swing
• Learning Olympic lifts: This is perfect — keep using it as bridge to power snatch
• Shoulder issues: Snatch Pull (no high pull component) or Clean High Pull (narrower grip)
• Simplify setup: Hang Snatch High Pull (start from hang position)

Weight selection guidance:

• Should use 70-90% of their snatch 1RM
• If they don't snatch: use 75-85% of their snatch pull weight, or 50-65% of conventional deadlift
• Lighter than snatch pull because bar must go higher
• Bar speed and height matter more than weight — if speed decreases, weight is too heavy
• Most people: 95-165 lbs depending on strength level

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Last updated: December 2024