quadsbarbell
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
quads
Secondary muscles
hamstringsglutescalves
Primary body parts
thighs
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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