Snatch Pull
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The Snatch Pull is a bodyweight strength exercise that involves an explosive pull from the ground to full extension, mimicking the initial phases of the Olympic snatch without the catch. Its primary purpose is to build powerful hip drive and triple extension for improved athletic performance and Olympic lifting technique. It mainly targets the glutes and back, benefiting athletes, powerlifters, and beginners seeking to develop lower body explosiveness and posterior chain strength without equipment.
How to Perform Snatch Pull
- 1Stand with feet hip-width apart, toes pointed slightly out, knees soft, and arms hanging relaxed at your sides.
- 2Engage your core, keep your chest up, and shoulders back with a neutral spine.
- 3Bend your knees and hips to lower into a quarter squat position, keeping your back flat and weight over mid-foot.
- 4Explosively extend your hips, knees, and ankles upward, shrugging your shoulders toward your ears as you pull upward.
- 5Inhale before the pull, exhale forcefully through the mouth as you extend and shrug.
- 6Continue the upward momentum by pulling your body under the imaginary bar path, rising onto your toes briefly.
- 7Lower back to the starting quarter squat position with control, absorbing the descent through your legs.
- 8Key form tips: Keep the bar path close to your shins (imagine scraping them); avoid rounding the back or using arms to lift—drive power from hips and glutes. Common mistakes: Overextending knees early or incomplete hip extension.
