Snatch Pull

quads, glutes, hamstrings, traps, backBarbell

An Olympic weightlifting accessory movement that builds explosive leg drive and posterior chain power. It trains the second pull and triple extension using a wide grip without catching the bar overhead.

How to do it

1Set your feet hip-width apart and take a wide snatch grip on the barbell.

2Lower your hips, flatten your back, set your shoulders, and pull the slack out of the bar close to your shins.

3Push through the floor to raise the bar, maintaining your back angle until the bar clears your knees.

4Explosively extend your hips, knees, and ankles while shrugging your shoulders at the top.

5Let momentum carry the bar up close to your body, then guide it back down to the floor under control.

Common mistakes

Rounding your back off the floor or during the pull, putting severe strain on your spine.

Bending your arms early before completing full hip extension.

Letting the bar drift forward away from your body, ruining bar path and leverage.

Breathing

Take a deep breath and brace your core at the setup; exhale after completing the explosive extension.

Make it harder or easier

To make it easier, lighten the weight and perform snatch pulls from blocks. To make it harder, add a 2-second pause at knee level.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.