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Barbell Snatch Pull

AdvancedStrengthTier T4

Set over a barbell on a wide snatch grip with your hips low. Drive through your heels to lift the bar above your knees, then extend your hips, knees and ankles with a strong shrug. Lower the bar under control and reset.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, machines

Gym

  • barbell + gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the bar close to the shins and grip it on the wide snatch grip.
  • Lower the hips, keep the weight on the heels, back straight, shoulders just in front of the bar.
  1. She is set over the bar on the wide grip: hips lowered, back straight, chest up, weight on her heels, her shoulders just in front of the bar.

    Step 1 of 5

    Set over the bar on the wide snatch grip, hips lowered, weight on the heels, back straight, chest up, shoulders just in front of the bar.

  2. She has driven through her heels and the bar travels above her knees under control, her back angle unchanged and her arms hanging straight.

    Step 2 of 5

    Drive through the heels, extending the knees and lifting the bar with control above the knees, the back angle unchanged.

  3. She is at violent full extension - on the balls of her feet, hips knees and ankles extended, shoulders shrugged aggressively, arms still straight like cables, her body fully extended and leaning slightly back.

    Step 3 of 5

    As the bar reaches mid-thigh, extend the hips, knees and ankles violently, shrugging the shoulders aggressively, arms straight like cables.

  4. She is lowering the bar under control back toward the floor - her posture tall, arms still straight, the bar descending close to her legs, no catch ever taken.

    Step 4 of 5

    Let the bar lower back down under control without ever going under it, then reset.

  5. She is set over the bar on the wide grip: hips lowered, back straight, chest up, weight on her heels, her shoulders just in front of the bar.

    Step 5 of 5

    Set over the bar on the wide snatch grip, hips lowered, weight on the heels, back straight, chest up, shoulders just in front of the bar.

Safety Information

Keep a controlled first pull on a constant back angle, then a violent triple extension with an aggressive shrug and arms straight like cables, never diving under the bar. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the wide grip, the constant back angle and the no-catch finish. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.