How to do the Snatch Pull
Snatch Pull is an advanced multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Snatch Pull demonstration · © GymiaFit
Snatch Pull at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes, Calves
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Snatch Pull step by step
- 1Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- 2Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
- 3Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- 4As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- 5As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
- 6Catch the barbell overhead with your arms fully extended and your knees bent.
- 7Stand up by extending your hips and knees, keeping the barbell overhead.
- 8Lower the barbell back down to the starting position by reversing the movement.
- 9Repeat for the desired number of repetitions.
Snatch Pull — questions
What muscles does the Snatch Pull work?
The Snatch Pull primarily targets the Quads. It also recruits the Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Snatch Pull?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Snatch Pull suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Snatch Pull?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Snatch Pull demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.