Strength Training · Olympic Weightlifting
Tempo Snatch Pull
The tempo snatch pull combines a slow lift from the floor with an explosive finish. It trains leg and hip power while building control of the bar’s path and your lifting 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 beneath the bar, with the bar over your midfoot.
- Take a wide overhand grip that places the bar near your hip crease when standing.
- Lower your hips into a starting position with your chest lifted, back flat, and shoulders slightly ahead of the bar.
- Lift the bar from the floor to just above your knees over three seconds.
- Accelerate the bar along your thighs by powerfully extending your knees and hips to stand tall.
- Shrug your shoulders as you reach full extension.
- Lower the bar back to the platform under control.
- Settle into your starting position before the next repetition.
Form cues
- Brace before the bar leaves the floor.
- Keep your arms long.
- Stay balanced through your whole foot.
Common mistakes
- Hips shooting up firstRaise your hips and shoulders together during the slow portion so your torso angle stays nearly unchanged.
- Jerking through the slow phaseUse a steady count to keep the bar moving smoothly until it passes your knees.
- Leaning back at the finishFinish upright with your ribs over your pelvis rather than arching your lower back.
Safety
Heavy loading and the explosive finish can strain your lower back if fatigue causes your position to collapse. A bar that swings away from you can pull you off balance or land on your feet.
- Start lighter than your regular snatch pull load to account for the longer lifting time.
- Secure the plates with collars before lifting.
- Keep the platform clear of people and loose equipment.
- End the set when you can no longer maintain your starting back position.
If the wide grip or floor position causes shoulder, wrist, or back pain, choose a pain-free alternative and seek advice from a physiotherapist before loading this movement.
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 weight that leaves you able to accelerate clearly after the slow phase.