Hello there… my fellow weightlifters and power enthusiasts! If you’re looking to improve some parts of your snatch technique, or maybe to develop solid explosive (pulling) power, or just include some serious speed into your strength routine, you’ve come to the right place. 

Whether you're an Olympic weightlifter, a strength athlete, or simply someone wanting to add some variety to your training routine - this article is for you.

The snatch pull is one of the highly valuable training tools in Olympic weightlifting. It breaks down the initial portion of the snatch, allowing lifters to work on their pulling strength, bar speed, and technique without the requirements (or its outcomes) of catching the bar overhead. 

For beginners, it’s an incredible exercise to start playing with Snatch, while for advanced lifters, it is simply an essential tool for increasing force production and improving weight they can snatch.

Why do I love snatch pulls? Because they can be a general exercise for some and a sport-specific exercise for others. One of the easiest, if I can say so, exercises that include some sort of movement required for snatch. Low-ish entry point isn't really that easy for complete beginners but easy enough to start if you want to lift some weights in a Olympic Weightlifting style. 

There is this quote of Charles Poliquin, that many coaches (if not all) totally agree with “the basics are the basics, and you can’t beat the basics” so let’s start with the basics then ;-)

Enjoy the read. 

The snatch pull is a basic Olympic weightlifting exercise designed to improve the first and second pull of the snatch. It allows lifters to train strength, force production, bar speed, and pulling mechanics with heavy loads, often heavier than their 1RM snatch.

I’d classify Snatch Pull objectives into:

• Developing maximum force by driving through the legs and explosively extending the hips, knees, and ankles.
• Improving snatch mechanics by training proper positioning, timing, and bar path.
• Building pulling strength and bar speed for stronger, more explosive snatches.
• Training the posterior chain (hamstrings, glutes, lower back, traps) for better overall athletic performance (especially with the snatch grip width)

Many elite lifters use snatch pulls at 100-120% of their snatch 1RM, building pulling power that directly transfers to their full snatch. But there is a catch here so keep reading ;-)

The snatch pull is the most popular and practically the most important strength exercise for the snatch and studies suggest that exercises like the snatch pull could even be better at providing a training stimulus than movements that include the catch phase. The snatch pull’s force-velocity profile can predict your maximum snatch lift.

Basically, the snatch pull copies the snatch up to the beginning of the turnover. The movement starts from the platform and finishes with the full extension in the highest position. This exercise focuses on the critical points and velocity of the move. Let’s have a look at all the parts and elements of this exercise.

• Feet hip-width apart, toes can be slightly turned out.
• Hands gripping the bar wide - this is your snatch grip. (if you want to find out what is your snatch grip width check here)
• Keep your back neutral/slightly arched, chest up, and shoulders over the bar, look forward, not down.
• Bar positioned close to your shins, with lats engaged to control the bar path.

• Push through the floor with your legs, maintaining a consistent back angle.
• Keep your upper back tight but arms relaxed, using your legs to drive the movement.
• The bar should stay close to your body, not drifting away.

• As the bar passes the knees, explode upward, extending the hips, knees, and ankles (triple extension).
• Shrug aggressively while keeping the bar path vertical - ELBOWS UP.
• Think of this phase as a powerful jump (without the jump) with the barbell.

• Keep your core tight to absorb the force and lower the bar under control back to the starting position.
• Reset your position and repeat.

• Start with light weights (PVC pipe and empty barbell) to focus on bar path and technique.
• Use video recordings to analyze your pulling mechanics. Once they are ok - start adding some weight.
• Emphasize keeping the bar close and maintaining proper posture. Don’t overextend your back.

• you can train with 80-100% of your snatch 1RM to develop pulling strength and bar speed needed for effective snatch. 
• Include snatch pulls in your warm-ups to reinforce technique, and after with light weights to work on a speed.
• You can start building a proper foundation here for heavier Snatches if there is some anxiety around them. End of the day, if you're a bit more serious lifter, you need to keep working with 75% RM and more.

• Include snatch pull in your lifting complexes like:
  1. Snatch Pull + Snatch
  2. Paused Snatch Pulls
  3. Snatch Pull + Hang Snatch
• Train at 100-120% of your snatch 1RM for maximum strength development.
• The catch: Be cautious of form breakdown at heavier loads. If lifting heavier for snatch pulls alter your lifting mechanics you need to drop the weight otherwise it will have detrimental effects on your Snatch. Remember Practice doesn't make it perfect - practice makes it permanent.

The standard barbell Snatch Pull, which we’ve already broken down, as you already know it is all about building pulling strength, increasing bar speed, and developing explosive hip extension. In my opinion, it’s a must have for weightlifters aiming to progress with their Snatch, as well as athletes across various sports who may want to increase lower body power production.

This is a more dynamic version where you aggressively pull the bar higher, aiming to bring it up to chest level with your elbows driving upward and leading the movement. It’s great for improving the turnover phase of the Snatch while keeping power and speed as your main goal

My advice? Rotate these variations in your training program unless you’re targeting a specific weakness or limitation in your performance that requires extra focus.

This variation teaches an athlete to “endure” the pull, and develop acceleration as well as the amplitude. If you have rather weak back muscles, struggle to drive a bar off the platform, or just lack the strength, this exercise can help you. 

You better use the deficit snatch pull during the preparatory period while building up a strong physique. But keep in mind that such a pull requires greater mobility than regular pull. And make sure to choose a proper load to maintain correct biomechanics and high velocity.

A shorter amplitude allows you to focus on the second pull, quality of explosion, arms work, and elbows upward direction. The main purpose of block exercises is to fix particular phases, including the extension in the second pull.

The snatch pull helps you not only improve the snatch but also make the training process more productive. 

A pause (2-6 seconds) can be used at different pull phases in order to complicate and focus on particular positions. For example, you can do it at the lift-off, below or above the knees, or in the power position. 

Moreover, you can even add several pauses during the upward or downward movement. For instance, if you work on technique, a 2-3-second pause at the knee level helps feel the balance, fix the feet and back positions, relax the arms, and after that accelerate the bar and do your best in the explosion.

An amazing alternative for developing explosive power. The trap bar allows for a more natural jumping motion and allows you to hold weight on your sides not in front, making it ideal for athletes who want to train power without the technical demands of a barbell clean.

This is a single or double kettlebell exercise that replicates the hip extension and pulling motion of a snatch but plus turnover and catch specific to Kettlebells. It’s a fantastic choice for anyone looking to build power and coordination without relying on a barbell. 

Honestly, it’s one of those movements that can target strength, power, and speed, while also being an amazing tool for all types of conditioning goals - whether you’re focusing on aerobic, anaerobic systems. It’s all about you and how you program it.

If you’re interested in a Snatch Pull but starting position is not there because you are lacking some hip mobility, you may start with putting a barbell on some blocks or plates or you can simply change your grip width for narrower and perform clean pull which requires less hip mobility. 

It is a regular deadlift performed with a wide grip. The technique has the same positions as the snatch pull but without the barbell hit, trap work, and heel rise in the second pull. The snatch grip deadlift is perfect for building the lower body and upper back strength without the explosive part.

The snatch pull is all about leg drive and explosive hip extension, which, in my opinion, is one of the core pillars of lifting for sports performance. 

By generating force through your legs and hips, you train your body to produce maximum power output—a key factor in jumping, sprinting, and lifting heavier weights. The energy transfer needs to be efficient, so the bar flies up with speed and control.

Every successful snatch starts with an efficient pull. The snatch pull training will improve proper bar path, balance, and timing, ensuring that you stay over the bar and extend fully before transitioning into the later phases of the lift. The more you work on this movement, the more explosive and technically sound your full snatch will become.

Your hamstrings, glutes, lower back, and traps are non-negotiables for a strong athlete. One of my favorite quotes again by Charles Poliquin:

“You can’t fire a cannon, from a canoe”

The snatch pull can train these muscles under serious load, helping you develop pulling strength, stability, and resilience which are all critical for heavy Olympic lifts, deadlifts, and overall athletic performance. 

Catching heavy snatches can be tough on the wrists, shoulders, and elbows, especially when fatigue kicks in. The snatch pull lets you perform heavy pull (training at more than your snatch 1RM) without the catch, allowing you to build strength and power safely, while reducing unnecessary wear and tear on some of your joints. 

If your snatch feels too slow in 2nd pull, snatch pulls can fix that. Training with the right load can improve bar speed and acceleration, making your full snatches feel much more efficient when you return to standard lifts. More RFD = more weight lifted.

• Olympic Lifters – Improve snatch mechanics, bar speed, and pulling strength.
• Powerlifters & Strength Athletes – Build posterior chain strength and force production.
• Functional Fitness Athletes – Enhance pulling technique and overall power for Snatch that is often a part of their training program.

• 3x5 @ up to 60-70% snatch 1RM – Focus on technique and bar path.

• 5x3 @ 75-100% snatch 1RM – Develop pulling strength & bar speed.

• 3x1 @ 100-120% snatch 1RM – Max strength development.
• 12x2 @ 65-85% snatch 1RM - specific strength training, focus will be on training with right bar speed

The snatch pull is an excellent exercise that you can use to gradually learn and develop a full snatch. Every successful snatch is preceded by a successful snatch pull.

The snatch pull is a great and I’d say necessary movement for developing strength, bar speed, and explosive power for olympic weightlifters at all levels. It can be also beneficial for athletes of all kinds, however there might be better options like for example Clean Pulls in some cases. 

It allows for heavy training without the complexity of the full snatch, making it an excellent tool for building specific strength at different velocities.

As Zatsiorsky stated in Science and Practice of Strength Training:

"It is impossible for athletes to generate a large force in a fast movement if they cannot develop similar or even greater force values in a slow motion. But don't overemphasize the role of maximal strength in power production. 

To be a strong athlete does not mean to be a power athlete. It is true that all elite power athletes are very strong people. On the other hand, not all strong individuals can execute movement powerfully when combining large force and high velocity"

If you’re serious about improving your lifts and athletic performance in olympic weightlifting, snatch pulls should be a regular part of your training!

Hope you enjoyed reading the article, let us know if you have any questions.

What’s your experience with snatch pulls? Let me know in the comments! 

References:

1. Brad DeWeese, Ambrose J. Serrano, Steven Keith Scruggs, Matt Sams, “The Clean Pull and Snatch Pull,” Strength & Conditioning Journal 34, no. 6 (2012): 82-86. https://www.researchgate.net/publication/271567467_The_Clean_Pull_and_Snatch_Pull
2. Ingo Sandau, Helmi Chaabene, Urs Granacher, “Predictive Validity of the Snatch Pull Force-Velocity Profile to Determine the Snatch One Repetition-Maximum in Male and Female Elite Weightlifters,” Journal of Functional Morphology and Kinesiology 6, no. 2 (2021): 35. https://www.mdpi.com/2411-5142/6/2/35
3. Timothy J. Suchomel, Paul Comfort, Michael H. Stone, “Weightlifting Pulling Derivatives: Rationale for Implementation and Application,” Sports Medicine 45 (2015): 823-839. Published February 18, 2015. https://link.springer.com/article/10.1007/s40279-015-0314-y
4. All Photos Made by Torokhtiy Media Team.