Snatch High Pull

Muscles worked

Setup

1. Stand with feet hip-width apart and the barbell positioned over the mid-foot.
2. Grip the bar with a wide snatch grip, ensuring your hands are wide enough that the bar sits in your hip crease when standing upright.
3. Lower your hips with a flat back and chest up, positioning your shoulders slightly in front of the bar.
4. Engage your lats and core to create tension, keeping your gaze forward.

How to do it

1. Inhale and initiate the first pull by pushing through the floor, keeping the bar close to your shins until it passes the knees.
2. As the bar reaches the mid-thigh, explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders.
3. Exhale and use the momentum to pull the bar toward chest height, leading with the elbows and keeping them higher than the wrists.
4. Lower the bar under control back to the starting position or the floor, maintaining a flat back throughout the descent.

Form checklist

• Keep the bar as close to the body as possible throughout the entire vertical path.
• Ensure elbows stay above the wrists at the peak of the movement (the 'scarecrow' position).
• Maintain a neutral spine and avoid leaning back excessively at the top of the pull.
• Achieve full hip extension before the arms begin to pull the bar upward.
• Keep your heels on the floor until the final explosive 'pop' of the hips.

Pro tips

• Use a hook grip (thumb tucked under fingers) to maintain a secure hold during the high-velocity phase of the lift.
• Focus on 'driving the floor away' with your legs rather than pulling the bar with your arms to maximize power transfer.
• Think about pulling your elbows toward the ceiling to ensure the bar travels in a straight vertical line.

Make it harder

• Perform the movement from a 'hang' position (starting with the bar at the knees) to increase the demand on explosive hip recruitment.
• Add a 2-second pause at the knee during the first pull to build positional strength and stability.

Frequently asked

What muscles does the snatch high pull work?

The snatch high pull primarily targets the biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius, and also works the obliques, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the snatch high pull?

The snatch high pull uses barbell and weight plate.

Is the snatch high pull good for beginners?

The snatch high pull is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Cable Twisting Overhead PressIntermediate · biceps, deltoids, erector spinae, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius