Snatch pull
The pull without the catch, so you can load it past what you can currently get under.
The pull without the catch, loaded past what you can get under.
Embed this drill
Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.
How heavy
100–110% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.
It trains raw pulling strength, finishing the pull.
Faults this drill fixes
Pulling with the arms
The bar feels heavy the whole way and never seems to float. Your biceps are tired after a snatch session, which they should not be.
Long arms until the hips finish — the elbows are the last thing to move, not the first.
The bar swings out
It lands in front of you and you walk forward to save it, or it crashes onto your shoulders on the way down.
Brush the hip on the way past — the bar stays against you until it leaves.
Cutting the finish
You are diving under before the pull is done. Misses are forward and the bar never gets high enough to be easy.
Finish tall, then move — you cannot pull under a bar you have not sent up.
Side by side
- Snatch pull vs snatch high pull · against 85–95%
- Snatch deadlift vs snatch pull · against 105–120%
Find out whether this is what caps your snatch
Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.
Find out whether this is what caps your snatch →
Film a set of it as proof of work →
More from the first and second pull
The bar on the way up, and the back that holds it there. These are the heaviest things in the library, because none of them ask you to get under anything.
- Snatch deadlift · 105–120%
- Paused snatch deadlift · 90–105%
- Halting snatch deadlift · 95–110%
- Snatch high pull · 85–95%
- Floating snatch pull · 85–100%
- Tempo snatch pull · 80–95%
- Snatch-grip Romanian deadlift · 80–100%
- Deficit snatch pull · 95–105%
- Paused snatch pull · 85–100%
- Hang snatch high pull · 75–90%