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Snatch High Pull

Step by step instructions, muscle activation and variants for the Snatch High Pull.

HardSide shouldersTrapezius

About this exercise

The snatch high pull is an Olympic weightlifting accessory movement performed with a wide, snatch-grip on the barbell, combining a powerful leg drive with a full upper-body pull to raise the bar to approximately chin or chest height. It reinforces the explosive hip extension and bar path of the snatch while building the traps, upper back, and pulling strength.

How to Perform

  • Stand with feet hip-width apart and grip the barbell with a wide snatch grip (hands outside the legs)
  • Set up with hips down, chest up, back flat, and the bar over the mid-foot
  • Take a breath, brace your core, and begin the pull by pushing the floor away with your legs
  • As the bar passes the knees, accelerate by extending hips and knees explosively
  • Once the hips are fully extended, shrug the shoulders forcefully upward and pull the elbows high and wide
  • Continue pulling until the bar reaches approximately chin height, keeping it close to the body throughout
  • Hold the top position briefly, then lower the bar under control back to the starting position
  • Reset your posture before the next repetition

Muscle Activation

Primary
Side shouldersTrapezius
Secondary
GlutesQuadricepsHamstringsCalvesCoreRear shouldersInner forearmOuter forearmLower back

Common Mistakes

Common mistakes content is coming soon.

About the Snatch High Pull

The Snatch High Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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