Description

The snatch pull is a weightlifting exercise that focuses on explosiveness and strength in the lower body and upper back.

Starting Position

Start with feet hip-width apart, gripping the barbell with an overhand grip, arms fully extended, and shoulders over the barbell.

Technical Execution

Initiate the movement by driving through the heels, extending the hips and knees simultaneously. The barbell should move in a straight line close to the body.

Range of Motion

The range of motion involves extending the body fully with triple extension of the ankles, knees, and hips.

Variations

Variations of the snatch pull include high pull, deficit pull, and snatch grip pull.

Common Mistakes

Common mistakes include not fully extending the hips and knees, rounding the back, and using too much upper body strength.

Practical Advice

To perform the snatch pull correctly, focus on driving through the heels, keeping the back straight, and generating power from the legs and hips.

Additional Notes

It is essential to maintain a neutral spine throughout the movement and engage the core for stability.

Difficulty Level

Advanced

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles