Snatch Pull

Snatch Pull

The snatch pull is a dynamic compound exercise that primarily targets the muscles in your back, legs, and shoulders. It is a foundational movement in weightlifting and is also commonly used in sports performance training. The snatch pull combines elements of both explosive power and strength, making it an excellent exercise for improving overall athleticism. During a snatch pull, you begin in a standing position with a barbell in front of you on the floor, using an overhand grip that is wider than shoulder-width apart. Keeping your back straight, chest up, and core engaged, you initiate the movement by driving through your legs and hips, explosively extending your body upward. As the barbell rises, your focus should be on driving your elbows high and keeping the barbell close to your body. Your arms should remain straight throughout the lift, and your shoulders should initiate the final upward pull. The movement concludes with the barbell reaching chest height or slightly higher, at which point you can lower it back down to the starting position. When performed correctly, the snatch pull not only enhances muscular development but also helps improve explosive power, speed, and coordination. It challenges your cardiovascular system and promotes optimal mobility and flexibility. Incorporating snatch pulls into your workout routine can contribute to increased athletic performance and overall strength gains. As with any exercise, proper form is crucial to prevent injuries and maximize the benefits. Be sure to start with lighter weights and gradually increase the load as you become more proficient. Remember to warm up adequately before attempting snatch pulls and listen to your body to avoid overexertion. Regular practice and consistent implementation of this exercise can help you progress towards your fitness goals. Keep challenging yourself and enjoy the journey of becoming a stronger and more capable individual.


  • Start with your feet placed hip-width apart and toes slightly turned out.
  • Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Bend your knees and hips to lower into a quarter squat position while keeping your back straight and chest up.
  • Extend your hips and knees explosively, pulling the barbell upwards by driving through your heels.
  • As the barbell reaches hip level, aggressively shrug your shoulders and pull your elbows high, guiding the barbell towards your chest.
  • Keep your body close to the barbell as you lift it as high as possible, continuing to pull with your arms.
  • Once the barbell reaches the highest point, quickly drop your body underneath it, moving into a partial squat with your elbows pointing forward and the barbell resting on your upper chest.
  • Pause for a moment in this position, then extend your hips and knees to stand up straight, fully extending your arms with the barbell overhead.
  • Lower the barbell back to the starting position by reversing the movement, allowing it to descend under control.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper technique and form to avoid injuries and optimize performance.
  • Engage your core muscles throughout the movement to maximize stability and power.
  • Gradually increase the weight as you become more comfortable with the movement and your strength improves.
  • Perform snatch pull variations to target different muscle groups and improve overall strength and power.
  • Incorporate explosive movements, such as jumps or kettlebell swings, to enhance your power output.
  • Include both unilateral and bilateral exercises in your training routine to improve balance and stability.
  • Use an appropriate grip width that allows you to maintain a strong and secure hold on the barbell.
  • Warm up adequately before starting snatch pulls to increase blood flow to the muscles and reduce the risk of injury.
  • Ensure that you are breathing properly throughout the exercise, exhaling during the exertion phase.
  • Listen to your body and rest when needed to avoid overtraining and facilitate recovery.
  • Consult with a qualified fitness professional to receive personalized guidance and coaching on snatch pull technique and programming.


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