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Snatch Pull

Snatch Pull is an intermediate compound barbell exercise that mainly works your hamstrings, with help from your calves, glutes, lower back, quads and traps.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Snatch Pull: starting position
Starting position
Snatch Pull: end position
End position

How to do the snatch pull

  1. With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  3. Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
  4. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Snatch Pull alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the snatch pull work?

It mainly works your hamstrings; your calves, glutes, lower back, quads and traps assist.

How many sets and reps of snatch pull should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the snatch pull good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →