Snatch-Grip High Pull

How to do it

1. Take a wide snatch grip on the bar and set your feet at shoulder width with the toes turned out slightly.
2. Stand tall, brace your trunk and pull your shoulders back so the lats hold the bar close.
3. Dip into the power position by pushing the hips back and letting the bar slide down the thighs.
4. Drive through the whole foot and extend the knees and hips explosively.
5. Shrug the traps hard, then keep pulling so the elbows rise high and outside the bar.
6. Let the bar settle back down the thighs under control and reset for the next rep.

Common mistakes

• Using a clean-width grip, which changes the bar path and the muscle emphasis the lift is named for.
• Bending the elbows before full extension, which cuts the hip drive and lowers the pull height.
• Letting the bar swing away from the body, which turns the pull into an upright row.
• Loading past the point where the elbows can finish high, which defeats the purpose of the variant.