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Snatch Pull

The Snatch Pull is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: upper traps 20%, gluteus maximus 18% and spinal erectors (lower back) 12%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)
Snatch Pull demonstration

How to do it

  1. Stand with the bar over the mid-foot and take a wide snatch grip with a hook grip.
  2. Set the hips back, chest up, shoulders over the bar and arms straight.
  3. Push through the floor and bring the bar past the knees, keeping the back angle.
  4. Extend hips, knees and ankles explosively and shrug, arms staying straight.
  5. Lower the bar back to the floor under control.

Tips

  • Keep the arms straight so the legs and hips do all the work.
  • Let the bar make contact high on the thighs at full extension.
  • Keep the positions identical to your snatch.

Common mistakes

  • Pulling with bent elbows.
  • Standing up too early so the shoulders get behind the bar before the knees pass.
  • Stopping the extension short of full hip opening.

Muscles worked by the Snatch Pull

  • Upper traps Primary20%
  • Gluteus maximus Primary18%
  • Spinal erectors (lower back) Secondary12%
  • Hamstrings (biceps femoris) Secondary10%
  • Quads (vastus lateralis) Secondary8%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Quads (vastus medialis) Secondary6%
  • Calves (gastrocnemius) Minor6%
  • Forearm flexors Minor6%
  • Lats (upper) Stabilizer4%
  • Mid traps Stabilizer4%

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 pull of a clean or snatch without the catch: triple extension from glutes, hamstrings and quads finished with a hard shrug.

Snatch Pull alternatives

Same equipment

Different equipment

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Frequently asked questions

What muscles does the Snatch Pull work?

Mainly the upper traps and gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.

Is the Snatch Pull good for beginners?

The Snatch 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 Pull?

For example the Clean Pull, Barbell High Pull and Clean High 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.

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