Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Snatch Pull
- With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
- Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
- There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.
Muscles Worked
Alternatives to Snatch Pull
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
2
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
-
3
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
4
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
5
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
6
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
-
7
Lunge Pass Through
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
8
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
-
9
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
10
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do snatch pull work?
Snatch Pull primarily works the hamstrings. The calves, glutes, lower back, quads and traps assist as secondary muscles.
What equipment do I need for snatch pull?
Snatch Pull uses barbell.
Snatch Pull: is it suitable for beginners?
Snatch Pull is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of snatch pull?
Double Kettlebell Alternating Hang Clean, Dumbbell Clean, Kettlebell Dead Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my snatch pull reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; snatch pull can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Snatch Pull with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.