Snatch Pull
Trains the Hamstrings.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set a loaded barbell on the floor over the middle of your feet.
- Take a wide snatch-width overhand grip, back flat, hips low.
- Lift the bar keeping it close, holding the torso angle through the knees.
- Drive the hips forward and extend the legs and ankles explosively as the bar reaches the hips.
- Finish tall with the shoulders shrugging and the arms still straight.
- Lower it back to the floor under control.
Common mistakes
- Bending the elbows at the top. Straight arms and a shrug is the finish; a bent elbow turns it into a partial snatch.
- Letting the hips rise before the bar. The torso angle holds through the first half, and the wide grip makes this fault easier to fall into than in a clean pull.
- Loading it so heavily that the extension disappears. Past a point this becomes a slow wide-grip deadlift, which trains something else.
- Letting the bar drift away from the legs. A wide grip starts the bar lower and closer to the shins, and keeping it there through the knees is the skill.