snatch pull
snatch pull is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
Step 2
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
Step 3
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
Step 4
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
Step 5
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
Step 6
Catch the barbell overhead with your arms fully extended and your knees bent.
Step 7
Stand up by extending your hips and knees, keeping the barbell overhead.
Step 8
Lower the barbell back down to the starting position by reversing the movement.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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