Snatch pull with barbell

Exercise overview

Primary muscle group: Full Body

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 55

Average per rep (lbs)*: 120

Description: Setup 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. First 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. Transition: As the bar approaches your mid-thigh, start to extend through your hips in preparation for the second pull. Second 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. Full 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.

Exercise ID: 00352

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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