Snatch High Pull
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Trapezius, Deltoids
Secondary muscle groups
Gluteus Maximus, Hamstrings, Erector Spinae
Movement pattern
Triple Extension with High Elbow Pull
Training goal
Rate of Force Development
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Bridge the gap between the extension and the turnover of the snatch.
How it fits the system. An intermediate-level triple extension with high elbow pull entry in the Power section, programmed to develop rate of force development. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Trapezius, Deltoids
Secondary muscles
Gluteus Maximus, Hamstrings, Erector Spinae
Movement pattern
Triple Extension with High Elbow Pull
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Set up with a snatch grip.
- Pull to the hip and extend fully.
- Continue pulling with the elbows high and outside until the bar reaches chest height.
- Return the bar under control.
Coaching Cues
- "Elbows high and outside."
- "Finish the hips first."
- "Keep the bar close."
Common Mistakes
- Pulling with the arms before the hips finish.
- Letting the elbows drop behind the bar.
Progressions & Regressions
Progressions
Add load, or progress to power snatch.
Regressions
Snatch pull without the high-elbow finish.
When to Use It
When to use
Accessory power work and technical correction.
When not to use
Shoulder impingement aggravated by high-elbow positions.
Programming
3 reps, 4 sets, 70–90% of snatch, 2 minutes rest.
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