Snatch Pull

The power developer — builds explosive pulling strength, teaches the snatch pull pattern, and develops triple extension power without the complexity of the full catch

⚡ Quick Reference

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

Movement Summary

🎯 Setup & Execution

Setup

Bar position: Over mid-foot (laces of shoes)
Grip width: Wide snatch grip
- Bar at hip crease when standing with straight arms
- Typically 6-12 inches wider per side than shoulder width
Foot stance: Hip-width, toes slightly out (5-15°)
Starting position:
- Hips lower than shoulders, higher than knees
- Shoulders over or slightly in front of bar
- Chest up, back flat
- Arms straight, lats engaged
- Weight on whole foot

Execution

🔹 First Pull
🔸 Transition (Scoop)
⬆️ Second Pull & Triple Extension
🎯 Shrug Finish
⬇️ Descent & Reset

What's happening: Controlled lift from floor to knees

Push floor away with entire foot
Maintain back angle — hips and shoulders rise together
Bar stays close to shins (may lightly brush)
Knees extend as bar passes them
Shoulders stay over bar throughout
Arms remain straight — "arms are ropes"

Tempo: Controlled, smooth (1-2 seconds)

Breathing: Big breath held from start

Feel: Legs pressing, lats keeping bar close

Key cue: "Leg press the floor away, keep shoulders over the bar"

Common error: Hips rising too fast, "stripper" position

Key Coaching Cues

Primary Cues

"Push the floor away" — first pull leg drive
"Shoulders over bar, stay patient" — don't rush the pull
"Sweep the bar to your hips" — transition phase
"JUMP and SHRUG!" — explosive second pull
"Straight up, straight down" — bar path
"Arms are ropes" — don't pull with arms early

Breathing Pattern

Phase	Breathing	Why
Setup	Deep breath in, brace	Create core stability
First Pull	Hold breath	Maintain rigidity
Transition	Continue holding	Loading for explosion
Second Pull	Explosive exhale OR hold	Maximum power output
Descent	Exhale	Relax and reset
Reset	Full rebreathe	Prepare for next rep

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation	Notes
Hamstrings	Hip extension in first pull and explosive second pull	`████████░░` 85%	Massive involvement throughout
Glutes	Explosive hip extension	`█████████░` 90%	Primary power generator
Traps	Shrug at finish, shoulder elevation	`████████░░` 85%	Extremely high activation

Secondary Muscles

Muscle	Action	Activation	Notes
Quads	Knee extension in first pull and second pull	`███████░░░` 75%	Critical for triple extension
Upper Back	Maintain shoulder position, scapular control	`███████░░░` 70%	Wide grip increases demand
Calves	Plantar flexion, rise to toes	`██████░░░░` 65%	Final component of triple extension

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine under dynamic load
Lats	Keeps bar close to body throughout pull
Core	Braces torso, transfers force from legs to bar
Forearms	Grip maintenance with wide grip

Power Output Emphasis

Snatch pull emphasizes:

Explosive triple extension — maximum power development (hips, knees, ankles)
Rate of force development — speed of contraction, not just force
Upper trap development — aggressive shrug at finish
Athletic power — transferable to jumping, sprinting, throwing

Comparison to snatch grip deadlift:

Similar muscles but MUCH more emphasis on speed and power
Lower weight used (70-90% of snatch grip deadlift)
Greater calf and upper trap involvement (from shrug and rise to toes)

🎁 Benefits

Primary Benefits

Benefit	Explanation	Evidence
Develops explosive power	Teaches triple extension at maximum velocity	Gold standard for power development in Olympic lifting
Perfects snatch pull mechanics	Reinforces pulling pattern without catch complexity	Essential for learning and improving the snatch
Builds pulling strength	Strengthens exact positions and movement pattern of snatch	Can handle 10-20% more than actual snatch weight
Increases rate of force development	Trains nervous system to produce force quickly	Critical for athletic performance
Massive trap development	Shrug component under load builds upper traps	One of the best trap-building exercises
Improves athletic performance	Triple extension transfers to jumping, sprinting, throwing	High carryover to sports

Advantages Over Similar Exercises

Aspect	Snatch Pull	Snatch Grip Deadlift	Power Snatch
Power emphasis	Very high	Low	Very high
Technical demand	Moderate	Low	High
Weight capacity	70-90% of deadlift	60-75% of deadlift	60-70% of deadlift
Trap development	Excellent	Good	Moderate
Learning curve	Moderate	Low	High
Athletic carryover	Excellent	Moderate	Excellent

Who Benefits Most

Olympic Weightlifters
Athletes
Strength Athletes
General Fitness

Why: Essential assistance exercise for snatch development

Benefits:

Strengthens first and second pull of snatch
Can overload pulling phase beyond snatch weight
Reinforces proper positions and timing
Develops explosive power specific to snatch
Allows high volume without catch fatigue

Programming: 2-3x per week, after snatch or on separate day

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips rising too fast	"Stripper" — butt shoots up first	Loses leg drive, becomes all back	Keep shoulders over bar, hips and shoulders rise together
Pulling with arms too early	Arms bend before triple extension	Wastes arm strength, slows bar	"Arms are ropes" — keep them straight until after explosion
Banging the bar forward	Bar crashes into hips and swings forward	Inefficient, poor bar path	Sweep bar to hips, vertical pull, not looping
Not finishing the pull	Half shrug, staying flat-footed	Reduces power output, misses trap work	Aggressive shrug, rise onto toes, full extension
Rushing the first pull	Ripping bar off floor	Lose position, wrong timing	Controlled first pull, patient until power position
Slow second pull	Gradual acceleration	Not developing power, defeats the purpose	EXPLOSIVE second pull — "jump through the ceiling"
Bar drifts away	Bar swings forward during pull	Inefficient mechanics	Lats engaged, bar close to body entire time

Most Common Error

Not being explosive enough in the second pull — many people perform snatch pulls like faster deadlifts rather than explosive jumps. The second pull should be VIOLENT triple extension with maximum speed. If the bar isn't moving fast, you're doing a deadlift, not a pull.

Self-Check Checklist

Grip is wide (bar at hip crease when standing)
First pull is controlled, shoulders over bar
Transition is quick — knees come forward, bar to hips
Second pull is EXPLOSIVE — jumping motion
Full triple extension — hips, knees, ankles
Aggressive shrug at the top
Bar path is straight vertical, stays close to body
Arms stay straight until after extension

🔀 Variations

By Starting Position

Hang Variations
Block/Elevated
Floor Variations

Variation	Starting Position	Why Use It
High Hang Snatch Pull	Mid-thigh / hip	Isolate second pull, pure explosion
Hang Snatch Pull (above knee)	Just above knee	Include transition, skip first pull
Hang Snatch Pull (below knee)	Just below knee	Include transition and partial first pull

Benefits of hang variations:

Simpler setup (no floor pull)
Emphasize explosive components
Better for learning timing
Less fatiguing

Variation	Change	Why Use It
Snatch Pull from Blocks	Bar starts on blocks at knee height	Target specific pull phases
Snatch Pull from Pins	Bar in power rack at desired height	Same as blocks, different setup

When to use: Strengthen specific positions, work around limitations

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

By Tempo/Technique

Variation	What Changes	Purpose
Paused Snatch Pull	2-3 second pause at knee	Reinforce positions, build strength at weak points
Slow Pull Snatch Pull	Slow first pull, explosive second	Separate pull phases for learning
Double Knee Bend Emphasis	Exaggerated transition phase	Perfect the scoop/transition

Easier Variations

Variation	Why Easier	When to Use
Snatch Grip Deadlift	No explosive component	Learn positions first
Hang Snatch Pull	Simpler start position	Focus on second pull
Kettlebell Swing	Simpler tool, easier pattern	Learn explosive hip extension

Harder Variations

Variation	Why Harder	When to Use
Snatch High Pull	Pull bar higher with elbow bend	More complete pull pattern
Power Snatch	Add the catch	Progress toward full snatch
Deficit Snatch Pull	Longer range of motion	Advanced strength building

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of Snatch 1RM)	RIR	Notes
Strength	4-6	2-4	2-3 min	90-110%	2-3	Heavier than snatch, builds pulling strength
Power	3-5	2-5	2-3 min	80-95%	3-4	Focus on bar speed
Technique	4-6	3-5	2 min	70-85%	3-4	Perfect mechanics
Conditioning	3-4	6-8	60-90s	60-75%	2-3	EMOM or interval work

Weight Selection

Relative to snatch 1RM:

Expect to use 80-110% of your best snatch
Example: 200lb snatch = 160-220lb snatch pull

Relative to snatch grip deadlift:

Expect to use 70-90% of snatch grip deadlift
Much lighter due to explosive requirement

Why you can pull more than you can snatch:

No catch complexity or mobility requirement
Can focus purely on pulling strength
Allows overload of the pulling phase

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	After snatch, before squats/accessories	Key assistance after technique work
Athletic/Power	First or second exercise	Requires freshness for max power
Strength training	Early in workout	Technically demanding, neurally intensive
CrossFit	Skill work or early in WOD	Quality reps when fresh

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 3-4 reps	24-40 reps
Advanced	3-4x/week	4-6 sets of 2-4 reps	24-72 reps

Programming Tip

Snatch pulls can be done at various intensities:

Heavy days: 100-110% of snatch, 2-3 reps, pure strength
Moderate days: 85-95% of snatch, 3-4 reps, speed-strength
Light days: 70-80% of snatch, 4-5 reps, technique and speed

Don't go heavy every session — vary the intensity for best results.

Sample Programming

Olympic Lifting
Athletic Performance
Strength Training
Conditioning

Snatch-focused day:

Snatch — 6x2 @ 80-85%
Snatch Pull — 5x3 @ 95-100% of snatch
Overhead Squat — 4x3
Snatch Balance — 3x3

Variation: Some days do hang snatch pulls instead for variety

Progression Scheme

Key progression principle: Speed and explosiveness matter more than weight. If bar speed decreases, the weight is too heavy.

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Explosive loading of spine	Start light, perfect form, consider hang variations
Shoulder problems	Wide grip may stress shoulders	Check mobility, narrow grip slightly if needed
Poor mobility	Cannot achieve proper positions	Start from hang or blocks, work mobility separately
Bicep issues	Risk if pulling with bent arms	"Arms are ropes" cue, keep them straight
Beginner to Olympic lifting	Complex movement pattern	Start with Snatch Grip Deadlift, progress to pulls

Stop Immediately If

Sharp pain in lower back during pull
Shoulder pain with wide grip
Bicep pain (may indicate pulling with arms)
Feeling unstable or losing balance
Bar crashes into you instead of smooth contact

Proper Learning Progression

Week	Focus	Weight	Goal
1-2	Positions	Empty bar to 95lbs	Learn setup, first pull, power position
3-4	Transition	95-135lbs	Perfect the scoop/transition phase
5-6	Explosion	95-155lbs	Add explosive second pull, still light
7-8	Integration	Build to working weight	Put it all together smoothly
9+	Progressive overload	Add weight gradually	5-10 lbs per session if form is perfect

Safe Failure Protocol

If you cannot complete a rep:

During first pull: Simply lower the bar back to floor
During second pull: Let the bar drop in front of you, step back
Never: Try to save a bad rep by rounding your back

Dropping the bar:

Snatch pulls should be done with bumper plates
It's acceptable to drop the bar from hip height
Step back as bar drops

Injury Prevention

Prevent Common Injuries

Lower back protection:

Never round your back — maintain neutral spine always
Brace hard before each rep
Don't go so heavy that form breaks down
Start each session with lighter warm-up sets

Shoulder health:

Adequate shoulder mobility is essential
Shoulders should be externally rotated (lats engaged)
Wide grip overhead test: Can you hold PVC pipe in snatch grip overhead comfortably?
If shoulder pain, narrow the grip or improve mobility first

Bicep injury prevention:

Keep arms STRAIGHT throughout the pull
"Arms are ropes" — they don't contract to pull, they just connect you to the bar
Any elbow bending should happen AFTER triple extension
If bicep pain, check your form immediately

Grip safety:

Use hook grip for maximum security
Chalk helps significantly
Don't let grip fail catastrophically — use straps if needed for high-rep work
Build grip strength separately if it's a limitation

Direct Progressions/Regressions

Olympic Lift Family

Exercise	Difference from Snatch Pull	When to Use
Snatch Grip Deadlift	No explosive component	Learn positions, build strength
Snatch High Pull	Elbows pull higher, bar to chest	More complete pull, before learning catch
Power Snatch	Add catch in power position	Next progression, complete lift
Hang Snatch Pull	Start from hang position	Simplify setup, focus on second pull
Full Snatch	Add full depth catch	Complete competitive lift

Clean Variations (Similar Pattern, Different Grip)

Exercise	Key Difference	Link
Clean Pull	Narrower grip, clean positions	Similar benefits, different specificity
Clean High Pull	Narrow grip, pull to chest	Upper body emphasis with clean grip
Power Clean	Complete clean with catch	Full Olympic lift

Complementary Exercises

Pair with these for complete development:

Exercise	Why	Ratio
Overhead Squat	Mobility and strength for catch position	1:1 volume
Front Squat	Leg strength for Olympic lifts	1:1 volume
Snatch Balance	Speed and confidence under bar	1:2 (SB:SP volume)
Face Pulls	Shoulder health, rear delt balance	2:1 (FP:SP volume)

Alternative Power Developers

Exercise	Equipment	Benefit vs Snatch Pull
Kettlebell Swing	Kettlebell	Simpler, easier to learn
Box Jump	Plyo box	Pure vertical power, no technical demand
Broad Jump	None	Horizontal power, athletic
Medicine Ball Slam	Medicine ball	Upper body power emphasis

❓ Common Questions

What's the difference between a snatch pull and a snatch grip deadlift?

Key differences:

Snatch Pull:

Explosive second pull — maximum speed and power
Includes aggressive shrug and rise to toes
Full triple extension (hips, knees, ankles)
Purpose: Develop power and perfect snatch pulling mechanics
Weight: 80-110% of your snatch 1RM

Snatch Grip Deadlift:

Controlled throughout — no explosive component
No shrug, no rise to toes
Just stand to lockout
Purpose: Build strength in snatch positions
Weight: 60-75% of conventional deadlift

Simple version: Deadlift = strength, Pull = power and speed

Can you do both? Yes! Deadlift for strength, pulls for power, often on different days.

Should the bar touch my body during the pull?

Yes, the bar should make contact:

Proper contact:

Bar lightly brushes shins during first pull
Bar makes deliberate contact at upper thigh/hip crease during transition
Contact is a sweep not a crash
Bar stays close to body throughout

What to avoid:

Banging the bar into you violently (causes it to swing forward)
Bar drifting away from body (inefficient, hard on lower back)

The sweep: Think of gently sweeping the bar into your hips during the transition, then pulling straight up vertically. This keeps the bar close without crashing it forward.

Coaching cue: "Sweep the bar to your hips, then jump straight up"

How explosive should the second pull really be?

VERY explosive — this is critical:

Intensity level:

Imagine jumping as high as you can
Or think of exploding through the ceiling
Maximum velocity, maximum power
The bar should accelerate rapidly

Common mistake: Doing a faster deadlift instead of an explosive jump

Test: If you're not rising up onto your toes naturally from the force of the extension, you're not being explosive enough.

Speed matters: The goal is rate of force development — how quickly you can produce force. If you're grinding slowly, you're missing the point.

Weight check: If you can't be explosive, the weight is too heavy. Reduce it until you can move it with maximum speed.

Can I do snatch pulls if I don't do the snatch?

Yes! Snatch pulls are valuable for many goals:

Benefits for non-weightlifters:

Excellent power development exercise
Builds explosive strength for sports
Develops massive traps and upper back
Improves jumping and sprinting power
Full-body conditioning

Athletes who benefit:

Football, basketball, track athletes
Anyone needing explosive power
Strength athletes wanting power work
General fitness enthusiasts

Alternative name: Sometimes called "wide-grip power pulls" or "snatch-grip explosive pulls"

Note: You get 80% of the benefits of Olympic lifting with 20% of the technical complexity. Great risk-reward ratio for athletes.

Snatch pull vs. snatch high pull — which should I do?

Both are excellent — choose based on your goal:

Aspect	Snatch Pull	Snatch High Pull
Arm involvement	Minimal — arms mostly straight	High — elbows pull up, bar to chest
Complexity	Moderate	Moderate-High
Upper trap emphasis	High	Very High
Weight used	Heavier	Lighter
Best for	Pure pulling strength	Complete pulling pattern
Next step	Snatch high pull or power snatch	Power snatch

Progression path: Snatch pull → Snatch high pull → Power snatch → Full snatch

Can you do both? Yes, at different times in your training cycle or on different days.

Recommendation for athletes: If you don't plan to learn the full snatch, either one is fine. Snatch pull is slightly simpler and allows heavier weight.

📚 Sources

Biomechanics & 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

Programming:

NSCA Essentials of Strength Training and Conditioning — Tier A
Pendlay, G. Olympic Lifting Programming — Tier B
DeWeese, B. et al. (2015). The Training Process: Planning for Strength-Power Training in Track and Field — Tier A

Athletic Performance:

Comfort, P. et al. (2012). Are Changes in Maximal Squat Strength During Preseason Training Reflected in Changes in Sprint Performance — Tier A
Hori, N. et al. (2008). Does Performance of Hang Power Clean Differentiate Performance of Jumping, Sprinting, and Changing of Direction? — Tier A

For Mo

When to recommend this exercise:

User does Olympic weightlifting (snatch) and needs assistance work
User wants to develop explosive power for sports
User is an athlete needing jumping/sprinting power
User wants trap development with athletic carryover
User has learned snatch grip deadlift and is ready to add explosiveness

Who should NOT do this exercise:

Complete beginner to barbell training → Start with Kettlebell Swing or Snatch Grip Deadlift
Acute back or shoulder injury → Wait until cleared
Very poor mobility (can't achieve positions) → Start with Hang Snatch Pull or improve mobility first
No access to bumper plates → Consider Kettlebell Swing instead (safer to drop)
Hasn't learned proper hip hinge → Regress to Romanian Deadlift or Kettlebell Swing

Key coaching cues to emphasize:

"Wide grip — bar at hip crease with straight arms when standing"
"Stay patient through the first pull — shoulders over bar"
"Sweep the bar to your hips — don't crash it"
"JUMP! Explode through the ceiling!"
"Shrug hard at the top — pull those shoulders up"
"Arms are ropes — stay straight until after you jump"

Common issues to watch for in user feedback:

"The bar swings away from me" → Not keeping lats engaged; bar crashing into hips instead of sweeping
"I don't feel very explosive" → Weight too heavy or not committing to the explosion; reduce weight
"My lower back hurts" → Likely rounding back or hips shooting up too fast; video check form
"It feels like just a faster deadlift" → Missing the explosion; cue "jump through the ceiling"
"My biceps hurt" → Pulling with arms too early; emphasize "arms are ropes"

Programming guidance:

Pair with: Overhead squat, front squat, Olympic lift accessories
Avoid same day as: Heavy conventional deadlifts (too much pulling volume)
Typical frequency: 2-3x per week for weightlifters, 1-2x per week for athletes
Placement: After snatch/clean OR as first exercise if no Olympic lifts that day
Volume: Keep reps lower (2-5 per set) to maintain quality and explosiveness

Progression signals:

Ready to progress when: Consistently explosive, perfect positions, 3+ reps all same speed
Add variations like: Snatch high pull (more complete pull pattern) or Power snatch (add the catch)
Regress if: Losing explosiveness, form breaking down, bar path is looping

Alternative recommendations by goal:

Beginner to Olympic lifting: Snatch Grip Deadlift first, then progress to pulls
Simpler power option: Kettlebell Swing or Box Jump
Next progression: Snatch High Pull or Power Snatch
Different pulling emphasis: Clean Pull with narrow grip
Limited mobility: Hang Snatch Pull to skip the floor position

Weight selection guidance:

Should be able to use 80-110% of their snatch 1RM
If they don't snatch: use 70-90% of their snatch grip deadlift
Speed is more important than weight — if bar speed slows, weight is too heavy
Most people should be in the 135-225 lb range depending on strength level

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup & Execution​

Setup​

Execution​

Key Coaching Cues​

Breathing Pattern​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

🎁 Benefits​

Primary Benefits​

Advantages Over Similar Exercises​

Who Benefits Most​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Starting Position​

By Tempo/Technique​

Easier Variations​

Harder Variations​

📊 Programming​

Rep Ranges by Goal​

Weight Selection​

Workout Placement​

Weekly Frequency​

Sample Programming​

Progression Scheme​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Proper Learning Progression​

Safe Failure Protocol​

Injury Prevention​

🔗 Related Exercises​

Direct Progressions/Regressions​

Olympic Lift Family​

Clean Variations (Similar Pattern, Different Grip)​

Complementary Exercises​

Alternative Power Developers​

❓ Common Questions​

📚 Sources​