Snatch Pull
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Snatch Pull
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Snatch Pull
- Stand with your feet hip-width apart and the barbell over your midfoot. Squat down and grip it overhand with a wide snatch grip, chest up and back flat.
- Push through your feet to lift the bar off the floor, keeping it close to your shins and your back angle the same.
- As the bar passes your knees, jump: extend your hips, knees and ankles explosively and shrug, letting your elbows bend out to the sides as the bar rises.
- Lower the bar to the floor with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the bar close to your body the whole way up.
- Finish tall: full hip extension and a shrug before the arms bend.
- Don't pull early with your arms; they stay long until your legs and hips have done their work.
- You can use more weight than your snatch, but keep the same positions.
Substitutes
Swap Snatch Pull for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Snatch Pull for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.