An explosive barbell pulling movement that uses rapid hip and knee extension to drive the bar upward and develops the hips, legs, and upper back.
How to do the Snatch Pull (Barbell)#
- Stand with the bar over your midfoot, take a wide grip, lower your hips, lift your chest, and keep a neutral spine.
- Initiate the lift by extending your hips and knees while maintaining the same torso angle and keeping your arms straight.
- When the bar reaches about mid-thigh, forcefully extend hips, knees, and ankles to accelerate the bar upward without using your arms to lift it.
- Allow your torso to come to full extension as the bar rises, then control the descent of the bar back to mid-thigh.
- Lower the bar to the floor under control and reset your starting position for the next rep.
Muscles worked#
- Primary: Glutes, Quads, Traps
- Secondary: Hamstrings, Lower back, Upper back, Calves, Forearms
Common mistakes#
- Bending the elbows during the pull.
- Changing the torso angle by letting the hips rise too soon.
- Trying to lift the bar with the arms instead of using hip/leg drive.
- Leaving the feet or jumping off the floor during the second pull.
