Snatch deadlift vs snatch pull
The snatch deadlift runs at 105–120% of your squat snatch and the snatch pull at 100–110%. Both train raw pulling strength. Here they are moving next to each other, with everything snatchlike prescribes each one for.
Snatch deadlift
Slow, snatch grip, holding position the whole way up.
Slow, snatch grip, holding position the whole way. Builds the back that holds everything else together.
Watch for: The back angle holding from the floor to the knee, with the shoulders over the bar the whole way.
Snatch pull
The pull without the catch, loaded past what you can get under.
The pull without the catch, so you can load it past what you can currently get under.
Watch for: The arms staying long until the hips have finished, and a finish that goes straight up rather than back.
Each figure is the same six points the video read judges. The disc is the hands: the detector sees hands, not a barbell, so the bar is wherever the wrists are.
How heavy
Their bands overlap — 105–120% and 100–110% — so neither is simply the heavy one; where in its band you work depends on the day. Both are percentages of your squat snatch, and both are conventional coaching bands rather than anything measured here: where to start on a drill you have never done, before the bar tells you the rest.
In kilos for your snatch: the snatch deadlift · the snatch pull
What each one trains
| Both | Only the snatch deadlift | Only the snatch pull |
|---|---|---|
| raw pulling strength | where the bar goes | finishing the pull |
The faults each one fixes
Jumping forward · the snatch deadlift
Push the floor straight down — weight through the middle of the foot, not the toes.
Ripping it off the floor · the snatch deadlift
Same speed to the knee, then explode — the floor is setup, not the lift.
Pulling with the arms · the snatch pull
Long arms until the hips finish — the elbows are the last thing to move, not the first.
The bar swings out · the snatch pull
Brush the hip on the way past — the bar stays against you until it leaves.
Cutting the finish · the snatch pull
Finish tall, then move — you cannot pull under a bar you have not sent up.
Where the planner uses each
- The snatch deadlift: accessory at 90% of your snatch in a snatch session for when your technique is ahead of your legs.
- The snatch pull: accessory at 84% of your snatch in a snatch session for when your squat is strong and the lift leaks; accessory at 84% of your snatch in a snatch session for when nothing is out of line.
Which one do you need?
That depends on what is capping your snatch, and that is a question your numbers answer. Put in three you already know — your snatch, and any of your power snatch, overhead squat and back squat — and snatchlike names the limiter and writes the session for it. A lift you have not tested is left out rather than guessed. Or film one snatch from the side: the pose model runs in this browser tab and the video never leaves your device.
Put in three numbers → Film one snatch →
More side by side
- Power snatch vs squat snatch
- Hang snatch, above the knee vs snatch from blocks (knee height)
- Snatch balance vs overhead squat
- Muscle snatch vs power snatch
- Snatch pull vs snatch high pull
- Hang snatch, above the knee vs hang snatch, below the knee
- Hang power snatch, above the knee vs hang snatch, above the knee
- Drop snatch vs snatch balance
- Tall snatch vs muscle snatch
- Snatch balance vs heaving snatch balance
- Snatch-grip Romanian deadlift vs snatch deadlift