Traps and neck
Snatch High Pull
The Snatch High Pull is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 19%, gluteus maximus 16% and spinal erectors (lower back) 10%.
Also known as: snatch pull high
How to do it
- Stand with the bar over the mid-foot and take a wide snatch grip with a hook grip.
- Set the hips back, chest up, back flat and arms straight.
- Lift the bar past the knees and extend explosively as it reaches the hips.
- Shrug and pull the elbows high and out so the bar rises to about the lower ribs.
- Lower the bar to the hips, then back to the floor.
Tips
- Keep the bar brushing the hips at the moment of extension.
- Lead with the elbows, keeping them above the bar.
- Stay over the bar longer before opening the hips.
Common mistakes
- Bending the arms before full extension.
- Letting the bar bounce off the hips and swing forward.
- Landing back on the heels with the chest leaning back.
Muscles worked by the Snatch High Pull
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The elbows keep going up and out like an upright row. The pull of a clean or snatch without the catch: triple extension from glutes, hamstrings and quads finished with a hard shrug.
Snatch High Pull alternatives
Same equipment
Different equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Snatch High Pull work?
Mainly the upper traps and gluteus maximus. The spinal erectors (lower back), side delts, hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Snatch High Pull good for beginners?
The Snatch High Pull is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Snatch High Pull?
For example the Barbell High Pull, Clean High Pull and Clean Pull. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.