Snatch pull

What it works

Primary muscle

Quads

Also works

HamstringsGlutesCalves

Equipment

Barbell

Movement

Conditioning

Type

Compound

Logged as

Weight × reps

Suggested rest

3 min

How to do it

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

What to do instead

• Squat jerkBarbell

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