Snatch Pull

A weightlifting exercise that is part of the progression to the Snatch, focused on developing pulling strength.

Instructions

• Stand with your feet shoulder-width apart.
• Grip the barbell with a wide, overhand grip.
• Keep your chest up and shoulders back as you hinge at your hips and knees, bringing the bar to mid-shin level.
• Initiate the pull by driving through your heels, extending your knees and hips.
• As the bar reaches knee height, explosively extend through the hips and shrug your shoulders.
• Continue pulling the bar up with your arms leading the way, keeping it close to your body.
• Return the bar to the starting position and repeat for the desired number of reps.

Common Mistakes to Avoid

• Rounding the lower back during the initial pull.
• Not keeping the bar close to the body throughout the movement.
• Using too much arm pull and not enough explosive leg and hip drive.
• Failing to maintain a neutral spine all the way up.

Additional Information