Snatch Pull

Setup

1. 01Take your snatch grip with a hook grip on the bar.
2. 02Stand with the bar over the mid-foot, feet at hip width.
3. 03Set a flat back with shoulders over the bar, exactly as in the snatch.
4. 04Brace and take tension on the bar before it leaves the floor.

Execution

1. 01Push the floor away with the same back angle and bar path as the snatch.
2. 02Accelerate as the bar passes the knees toward the hip crease.
3. 03Extend the hips and knees completely and finish with an aggressive shrug.
4. 04Keep the arms long; let the bar rise only as far as the extension carries it.
5. 05Return the bar under control to the floor or to the hang.

Checkpoints

• -The bar brushes the hip crease at the top, matching snatch contact.
• -Full plantar flexion and shrug finish every rep.
• -The arms never bend to pull the bar higher.
• -The bar stays close to the body throughout.

Common mistakes

• -Bending the elbows and turning the pull into an upright row.
• -Letting the hips shoot up early and changing the back angle.
• -Swinging the bar away from the body at extension.
• -Loading so heavy that the finish position degrades.