Snatch Pull

How to do it

1. Set a snatch-width grip with your heels about hip width and the bar over the balls of your feet.
2. Push your knees out inside your arms, put your shoulders over the bar and brace your trunk.
3. Push through the whole foot and hold your back angle until the bar passes the knees.
4. At mid-thigh open the hips violently and drive the legs vertically into the bar.
5. Finish with a hard shrug and a slight elbow bend, keeping the bar against the body.
6. Lower the bar back down the same path under control and reset your position.

Common mistakes

• Pulling with the arms too early, which shortens the extension and pulls the bar away from the legs.
• Letting the bar drift forward off the thighs, which throws the balance onto the toes.
• Cutting the hip extension short, which trains the wrong finish position for the snatch.
• Hyperextending the back at the top instead of finishing tall, which loads the lumbar spine.