Snatch Pull: How-to, Tips & More
The Snatch Pull is a intermediate compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is strength.
Besides the glutes, it also works your hamstrings, traps and quads, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Traps
Secondary
Quads
Secondary
How to do the Snatch Pull
- Set up as for a snatch with a wide grip.
- Pull the bar from the floor, keeping it close.
- Extend your hips and knees hard and shrug at the top.
- Lower the bar back to the floor with control.
Snatch Pull tips
- Keep your arms straight until the shrug.
Sets and reps
Most lifters do well with 2 to 5 reps per set, and 2 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Snatch Pull alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Snatch Pull work?
The Snatch Pull mainly works your glutes, with help from your hamstrings, traps and quads.
How many sets and reps should I do?
A good starting point is 2 to 5 reps per set, and many lifters get the best results between 2 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Snatch Pull good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Snatch Pull?
You need barbell.
Add Snatch Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon