Snatch-grip high pull

An explosive pull that finishes with high elbows and the bar at chest height. It works traps and rear delts with an intent to move fast that a shrug does not give.

• Compound
• Barbell
• Intermediate

How to do it

• Wide grip; extend the hip before pulling with the arms
• Elbows above the wrists at the finish
• Bar close to the body all the way up
• Lower under control; do not drop the load

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Pulling with the arms from the start
• Over-rotating the shoulder on heavy pulls
• Using so much weight it becomes a deadlift with a shrug

Muscles worked

Primary

• Traps

Secondary

• Anterior deltoid
• Glutes
• Hamstrings

Alternatives

• Snatch pull
• Upright Row
• Barbell Shrug