Snatch Pull

Description

How to Do Snatch Pull

1. 1
   Setup

   Stand with your feet hip to shoulder-width apart, toes slightly pointed out, with the barbell positioned over the middle of your feet. Grip the barbell with a wide snatch grip, hands outside your shins.

2. 2
   Setup

   Lower your hips so your back is straight, chest is up, and shoulders are directly over or slightly in front of the bar. Ensure your shins are close to, but not touching, the bar.

3. 3

   Initiate the first pull by pushing the floor away with your legs, lifting the bar smoothly off the ground while maintaining your back angle. Keep the bar close to your shins as you extend your knees and hips simultaneously.

4. 4

   As the bar passes your knees, powerfully extend your hips, knees, and ankles (triple extension) to drive the bar vertically. Shrug your shoulders forcefully upward, keeping your arms long until full extension.

5. 5

   Continue the upward momentum, keeping your arms straight until the full triple extension and powerful shrug are achieved, then lower the bar with control by reversing the movement.

Tips

• Maintain a vertical bar path by keeping the barbell as close to your body as possible throughout the entire lift, which maximizes efficiency and power transfer.
• Focus on achieving full triple extension of your ankles, knees, and hips at the top of the second pull to generate maximum upward velocity for the bar.
• Actively shrug your shoulders towards your ears during the second pull to add to the bar's upward momentum, but avoid bending your arms too early.

Common Mistakes

• ×Rounding the back during the initial pull places undue stress on the spine; maintain a flat, neutral spine by engaging your core and keeping your chest up throughout the lift.
• ×Pulling with the arms too early before full hip extension wastes power and can lead to injury; keep your arms straight until you have fully extended your hips, knees, and ankles.
• ×Allowing the hips to shoot up before the chest during the first pull shifts the load to the lower back; ensure your shoulders and hips rise at the same rate to maintain balance and power.