Snatch Pull
Master the snatch! Build explosive power and strength with this challenging pull.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself with your feet hip-width apart and stand facing the barbell: Bend at the hips and knees to grip the barbell with a wide, overhand snatch grip.
2. Keep your back flat, core engaged, and ensure your shoulders are over the bar with arms straight: Begin the lift by extending your hips and knees, driving through the heels to generate power.
3. As the barbell passes the knees, accelerate the bar by powerfully extending the hips, knees, and ankles (triple extension) with a shrug at the top: Keep the barbell close to your body throughout the movement and extend as tall as possible with the arms remaining straight.
4. Once you reach full extension, allow the barbell to descend back to the floor in a controlled manner: Reset your position and prepare for the next repetition.
5. Additional Notes: Make sure to warm up properly before performing this exercise and practice with lighter weights to master the technique before progressing to heavier loads. Due to the complexity and risk associated with Olympic lifts, it's often recommended to have a qualified coach supervise and instruct the lift to prevent injury.
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