Snatch High Pull
10 reps
Pull the bar off the floor, then explode your hips to snap it up to shoulder height with high elbows.
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HAMSTRINGS
Snatch High Pull
A slice of the full snatch and an explosive, full-body pull. It's often used to sharpen the snatch, but it stands on its own as a way to build power through the hips, legs, and upper back. The bar travels higher than in other pulls, driven by aggressive triple extension.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, the loaded barbell on the floor near your shins.
- 2
Hinge at the hips and bend your knees to take a wide double-overhand grip on the bar.
- 3
Keep a rigid, straight spine and press through your heels to pull the bar up your body by extending hips and knees.
- 4
As the bar passes mid-thigh, explosively extend your hips, knees, and ankles to snap it up to shoulder height, keeping your elbows above the bar.
- 5
Lower the bar to waist height, then back down to the floor.
- 6
Keep the power coming from your legs and hips rather than yanking with your arms.