Movement Demo – Snatch Pull

Rogue athlete and Olympian Hampton Morris demonstrates proper form for a Snatch Pull in this quick and simple movement demo from Rogue HQ.

The snatch pull is primarily a strength exercise that focuses on the first and second pulls of the snatch, without having to worry about pulling under the barbell and catching it overhead.

First Pull – the barbell travels from the floor to just above the knee. Hips and shoulders should rise at the same time, and the knees move out of the way of the bar to create a straight bar path
Second Pull – the barbell has passed the knees and the lifter accelerates to a powerful extension of the knees and hips, followed by a shrug, all of which combine to create vertical elevation of the barbell. The lifter should hit triple extension, which is the precise moment the ankles, knees and hips are all extended, this combined with a shrug of the shoulders will create maximum vertical elevation of the barbell

Benefits

Suitable for Beginners and Advanced Athletes – this movement is less complex than the full snatch (where the goal is to pull under the barbell to receive it in the overhead position) therefore it is a great movement to teach inexperienced lifters the basics of the set up, the lift off and extension. Advanced lifters can overload the movement, but form will dictate the load
Strength Development – this movement will focus and build strength in the posterior chain, notably the hamstrings, glutes and spinal erectors, all of which are essential for athletic performance
Reinforces Snatch Technique – if executed correctly this movement will develop an awareness of the bar path and the athlete being balanced while driving the barbell off the floor
Teaches Aggressive Hip Extension – Builds explosive power through triple extension — key for speed and vertical force, this power is transferable to many other sports
Loadable Past 1rm Snatch Loads – This movement isolates the first and second pulls of the snatch, there is no need to pull under the barbell to catch it, therefore you can use loads in excess of your max snatch, which will help develop strength, power and positional awareness

Movement Breakdown
Start Position

Feet in between hips and shoulders and the bar at mid foot, weight balanced at mid foot
Bar will be at mid shin and the hands placed in a snatch grip/set up, lats creating tension
Snatch set up – hands are wide enough that the barbell sits at the hip crease when standing tall, arms long and relaxed
Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar

Execution

Athlete drives through the foot, “pushing” the floor away with the legs
Bar stays close to the shins and arms remain straight
The back angle is maintained as the bar is lifted to the knees
This is the “first pull”
Concentrate on being smooth off the floor and keeping the bar close to the legs
Bar passes the knees the athlete begins to accelerate as the torso becomes more vertical
When the barbell reaches mid thigh and the chest and shoulders are directly ontop of the bar (sometime referred to as the Power Position) the athlete will aggressively extend the knees and hips
At the top, explode through hips, knees, and ankles (triple extension)
Finish with a powerful shrug
Bar travels upward close to the body
Do NOT pull with the arms — this isn’t a high pull
When lowering the barbell to the floor, maintain control of the barbell and your posture
Hips should be set higher than the knees, and the shoulders and chest should be directly on top or just in front of the barbell (hips slightly lower than a traditional deadlift)
Maintain a flat back, a proud chest with the eyes looking forward at the horizon

Related Products:
Rogue 28MM IWF Olympic Weightlifting Bar w/ Center Knurl – Bright Zinc:
https://www.rogueaustralia.com.au/rogue-iwf-olympic-wl-bar-w-center-knurl-bright-zinc

Rogue 25MM IWF Olympic Weightlifting Bar – Bright Zinc
https://www.rogueaustralia.com.au/rogue-25mm-wmns-oly-bar-dome-cap

Rogue LB Competition Plates:
https://www.rogueaustralia.com.au/rogue-competition-plates