Strength Training · Olympic Weightlifting
Paused Snatch Pull
The paused snatch pull is a wide-grip barbell pull with a brief stop before an explosive finish. It trains leg and hip power while building control of your pulling position.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart and the bar over your midfoot.
- Grip the bar wide enough that it would sit at your hip crease when standing tall.
- Set your starting position with bent knees, a flat back, and shoulders slightly ahead of the bar.
- Push through the floor to lift the bar just below your knees.
- Hold the bar motionless for 1–2 seconds at that height.
- Drive through the floor to fully extend your hips and knees.
- Shrug at the top of the extension with your elbows straight.
- Lower the bar back to the floor under control.
Form cues
- Brace before the bar leaves the floor
- Keep pressure through your whole foot
- Keep the bar close
Common mistakes
- Hips shoot up firstRaise your hips and shoulders together during the initial pull so your torso angle stays steady.
- Dipping after the pauseResume upward directly from the held position rather than lowering the bar to gain momentum.
- Leaning back at the finishFinish tall with your ribs over your pelvis rather than arching your lower back.
Safety
Heavy loads or jerking out of the pause can strain your lower back. Losing balance during the explosive finish can send the bar away from you or onto your feet.
- Start lighter than your regular snatch pull while learning the pause.
- Secure the plates with collars and keep the platform clear.
- Let the plates settle before starting another repetition.
- End the set when you can no longer maintain a stable pause.
If the wide grip or paused position causes shoulder, wrist, or back pain, use a lighter snatch deadlift only if comfortable and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Lifting Belt (optional)
- Lifting Straps (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Choose a load that allows a distinct pause without sacrificing speed in the finish.