Strength Training · Olympic Weightlifting · Functional Fitness
Snatch High Pull
The snatch high pull is an explosive, wide-grip barbell lift from the floor, finishing with the elbows high and outward. It trains leg and hip power plus upper-back strength without catching the bar overhead.
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 overhand, wide enough that it would sit at your hip crease when you stand tall.
- Lower your hips into position with your back flat and shoulders slightly ahead of the bar.
- Push through the floor to lift the bar past your knees with straight arms.
- Extend your hips, knees, and ankles explosively as the bar reaches your upper thighs.
- Pull your elbows high and outward after full extension.
- Lower the bar to your thighs under control.
- Return the bar to the floor by bending your hips and knees.
Form cues
- Brace your trunk before each pull.
- Finish with a strong shrug.
- Let your wrists hang below your elbows.
Common mistakes
- Curling the bar earlyThink of your arms as loose straps during the initial lift so your legs supply the acceleration.
- Swinging the bar forwardKeep the bar close to your body rather than knocking it outward with your hips.
- Leaning back to gain heightFinish upright, accepting the height your leg drive produces instead of forcing the bar higher.
Safety
Heavy loads or fatigue can turn the explosive pull into a sudden strain on your lower back or shoulders. Losing control of the bar during the descent can injure your legs or feet.
- Practice with a light bar before adding load gradually.
- Secure the plates with collars on a clear lifting platform.
- End the set when your back position changes or the pull loses speed.
- Keep people clear of the lifting area so you have room to release a failed lift safely.
If the wide grip causes shoulder or wrist pain, or pulling from the floor causes back pain, use a pain-free regression 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
Pause between repetitions to reset your starting position; prioritize speed and consistency over weight.