Snatch Pull

Target muscle

Quads

Also works

Hamstrings, glutes, calves

Equipment

Barbell

Body part

Upper legs

How to do the snatch pull

1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
2. Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
6. Catch the barbell overhead with your arms fully extended and your knees bent.
7. Stand up by extending your hips and knees, keeping the barbell overhead.
8. Lower the barbell back down to the starting position by reversing the movement.
9. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The hamstrings, glutes and calves work as secondary muscles. See all quad exercises or every barbell exercise.