Snatch Pull
The Snatch Pull is an explosive strength exercise that isolates the lifting phase of the snatch to build power in the glutes, hamstrings, and traps. It emphasizes proper bar path and triple extension mechanics without requiring the technical catch of the full snatch.
Since the Snatch Pull is a high-velocity movement that heavily taxes the central nervous system, our AI monitors your HRV and sleep quality to ensure your nervous system is ready for explosive output. By tracking your performance metrics and RPE, the app ensures you are training the correct energy system for power development rather than just grinding out reps. If you report lower back fatigue, the system can intelligently suggest regressions like block pulls to maintain training stimulus while protecting your recovery.
Form Cues
- Maintain a wide, snatch-grip on the barbell with a straight back
- Keep your chest up and lats engaged to keep the bar close to your body
- Drive aggressively through your full foot to initiate the lift
- Extend your hips, knees, and ankles simultaneously in a violent upward thrust
- Shrug your shoulders forcefully toward your ears at the peak of extension
- Don't bend your elbows early to pull with your arms
- Don't let the barbell drift away from your body
- Don't round your lower back during the setup or pull
- Don't throw your head back excessively at the top of the movement
- Don't hyperextend your lower back at the top of the pull
Common Mistakes
- Bending elbows before hip extension
- Rounding the lumbar spine
- Letting the bar drift forward
- Incomplete hip extension
- Banging the bar off the hips
Muscles Worked
This exercise primarily targets the posterior chain, specifically the glutes, hamstrings, and erector spinae, which generate the massive force needed to elevate the bar. It also heavily recruits the upper trapezius and forearms to maintain the bar path and grip, while the quadriceps provide the initial leg drive from the floor.
Primary
Secondary
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