Quads · Barbell · Advanced
How to do Snatch Pull
The snatch pull is a compound Olympic weightlifting movement that develops explosive power and strength in the lower body, particularly targeting the quads, hamstrings, and glutes. It requires coordination, balance, and proper technique to perform safely and effectively.
- Primary muscle
- Quads
- Also works
- Hamstrings, Glutes and Calves
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Snatch Pull, step by step
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
- Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
- Catch the barbell overhead with your arms fully extended and your knees bent.
- Stand up by extending your hips and knees, keeping the barbell overhead.
- Lower the barbell back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Muscles worked
Snatch Pull works your quads as the main mover, with help from your hamstrings, glutes and calves.
Track Snatch Pull in SPLYT
Snatch Pull is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
