Snatch pull

The snatch without the catch: only the pull is trained, so it allows more load than the full lift and removes the riskiest part technically.

• Compound
• Barbell
• Intermediate

How to do it

• Snatch-width grip and a neutral spine from the floor
• Full extension of hip, knee and ankle
• Trap shrug at the end; the elbows come after
• Let the bar come down under control, do not drop it

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

• Bending the elbows early and turning it into a row
• Loading so much the back loses neutral off the floor
• Finishing without fully extending the hip

Muscles worked

Primary

• Traps

Secondary

• Glutes
• Hamstrings
• Erectors / lower back

Alternatives

• Snatch-grip high pull
• Snatch-grip deadlift
• Power Snatch