Snatch pull with barbell
The barbell clean pull / snatch pull is a powerful exercise targeting multiple muscle groups including the hamstrings, glutes, lower back, upper back, shoulders, and traps. This movement is beneficial for developing explosive strength, power, and coordination, which are crucial for athletic performance. By incorporating the Barbell Clean Pull into their regimen, athletes can enhance their overall strength and improve their ability to perform quick, forceful movements. This exercise is particularly advantageous for sports requiring sudden bursts of power and dynamic full-body engagement.
| Primary muscle group: | FullBody |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
55kg
Avg. weight
120lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup and Positioning: Place a barbell on the floor close to your shins. Take a wide snatch grip on the bar. Lower your hips, keeping the weight on your heels, your back straight, head facing forward, chest up, and shoulders slightly in front of the bar. This is your starting position.
- 2First Pull: Drive through your heels while maintaining your back angle and keeping your arms straight. Extend your knees and lift the barbell, moving it in a controlled manner until it is just above your knees.
- 3Transition: As the bar approaches your mid-thigh, start to extend through your hips in preparation for the second pull.
- 4Second Pull: Perform a quick, jumping motion by extending your hips, knees, and ankles. This should accelerate the bar upward without actively pulling with your arms. Aim for a fluid and explosive extension.
- 5Full Extension: At the end of the second pull, your body should be fully extended and leaning slightly back. It’s important that this extension is violent and abrupt, but do not stay extended longer than necessary.
Tips & Tricks
Warm Up Properly: Ensure to activate your muscles with a thorough warm-up to prepare your body for the explosive nature of the exercise.
Grip and Stance: Use a hook grip for better control and stability. Your stance should be shoulder-width apart to maintain a strong and balanced position.
Engage Your Core: Always keep your core engaged to support your lower back and maintain proper form throughout the lift.
Focus on Your Starting Position: Start with your shoulders slightly over the bar and your back straight, hinging at the hips and knees.
Drive Through Your Heels: Initiate the pull by pushing through your heels to maximize power and stability.
Explosive Extension: After the initial pull, explosively extend your hips and knees. Drive upward with power, almost as if you are trying to jump with the barbell.
Shoulder Shrug: At the peak of your extension, shrug your shoulders vigorously to generate more upward momentum for the bar.
Arm Position: Keep your arms straight until you reach full extension. They should act as guides for the bar and not be used to pull it upward.
Bar Path: Ensure the barbell travels in a vertical path close to your body to maintain balance and control.
Controlled Descent: After reaching full extension, control the descent of the barbell back to the starting position to avoid injury.
Breathing Technique: Inhale before you start the pull to brace your core, and exhale as you lower the bar back down.
Consistent Practice: Like any complex movement, the Snatch Pull requires consistent practice to perfect technique and build strength.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
