Snatch Pull
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Triple Extension Pull
Training goal
Rate of Force Development
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Load the extension pattern beyond what can be caught overhead.
How it fits the system. An intermediate-level triple extension 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
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Set up as for the snatch with a wide grip.
- Pull smoothly to the knee, keeping the shoulders over the bar.
- Accelerate through the hips into a full triple extension with a shrug.
- Keep the arms long and the bar close, then return the bar to the floor under control.
Coaching Cues
- "Patient off the floor."
- "Bar brushes the hip."
- "Shrug tall, arms long."
Common Mistakes
- Early arm bend.
- Leaning back rather than extending vertically.
- Losing the lumbar brace on the return.
Progressions & Regressions
Progressions
Increase load to 100–110% of best snatch.
Regressions
Snatch pull from blocks or from the hang.
When to Use It
When to use
Power and posterior-chain overload for field, court and combat athletes.
When not to use
Acute low-back irritation.
Programming
3 reps, 4–5 sets, 90–110% of snatch, 2–3 minutes rest.
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