Snatch High Pull
The Snatch High Pull is an explosive power exercise that mimics the upward drive of the Olympic snatch to build total-body athleticism. It targets the posterior chain, traps, and upper back without requiring the technical catch phase of the full lift.
Because this is a high-velocity power movement, it places significant demand on your central nervous system. The AI analyzes your HRV and sleep quality to gauge your daily readiness, potentially adjusting volume or intensity if your recovery markers suggest CNS fatigue. Additionally, by tracking RPE and performance trends, the app ensures you remain in the optimal power zone rather than grinding out slow reps, which is crucial for maximizing explosiveness and preventing injury.
Form Cues
- Start with a wide, snatch-grip stance and feet hip-width apart
- Explosively extend your hips and knees to drive the bar upward
- Keep the bar close to your body throughout the entire pull
- Drive your elbows high and out at the top of the movement
- Maintain a neutral spine and keep your chest up
- Don't pull with your arms before your hips have fully extended
- Don't let the bar swing away from your body
- Don't hyperextend your lower back at the top
- Don't drop your chin or round your shoulders forward
- Don't perform the movement slowly; focus on speed
Common Mistakes
- Pulling with the arms too early
- Incomplete hip extension
- Letting the bar drift forward
- Using a stance that is too wide
- Lacking explosiveness in the drive
Muscles Worked
This exercise primarily develops explosive power in the posterior chain, heavily recruiting the glutes and hamstrings during the initial drive. As the bar rises, the upper trapezius and lateral deltoids take over to pull the bar high, creating a thick, powerful upper back while the core stabilizes the spine.
Primary
Secondary
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