Snatch High Pull
Expert Advice
Focus on generating power from your hips and legs to initiate the upward movement of the bar, rather than pulling with your arms.
How-to-do Steps
- Stand with feet hip-width apart and grip the barbell with a wide overhand grip.
- Bend at the hips and knees to lower the bar just above the ground.
- Explosively extend your hips, knees, and ankles to pull the bar upward.
- Keep the bar close to your body and lead with your elbows to lift it as high as possible.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Snatch High Pull primarily targets the Quads, Shoulders, Calves, Glutes, Hamstrings, Chest, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Shoulders17%
Calves17%
Glutes17%
Hamstrings16%
Chest16%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Snatch High Pull work?
Snatch High Pull primarily targets the Quads, Shoulders, Calves, Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Snatch High Pull?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Snatch High Pull suitable for beginners?
Snatch High Pull is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
