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Exercise 0776 · REF dG5Smob

Snatch Pull exercise animation

Snatch Pull

Category
Upper Legs
Equipment
Barbell
Target
Quads

The snatch pull trains the second pull of the Olympic snatch — the explosive hip and leg extension that launches the bar upward — without the technical demand of catching it overhead. It builds explosive triple extension through the ankles, knees, and hips, which carries over directly to jumping and sprinting power. Most lifters use it to groove speed off the floor before adding the full snatch back in.

How to Do the Snatch Pull

  1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
  3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
  4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
  5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
  6. Catch the barbell overhead with your arms fully extended and your knees bent.
  7. Stand up by extending your hips and knees, keeping the barbell overhead.
  8. Lower the barbell back down to the starting position by reversing the movement.
  9. Repeat for the desired number of repetitions.

Muscles Worked

The Snatch Pull primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Snatch Pull work?
The Snatch Pull primarily targets the quads, with the hamstrings and glutes, calves assisting.
What equipment do I need for the Snatch Pull?
The Snatch Pull is done with a barbell.
What's a good alternative to the Snatch Pull?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.