Snatch-Grip High Pull
A snatch-grip pull where, after full extension, the elbows drive high and outward to bring the bar to chest height. It trains the explosive pull and the turnover pathway of the snatch.
Primary muscles
- Traps (Trapezius)
- Glutes (Gluteus Maximus)
- Hamstrings
- Side Delts
Secondary muscles
- Rear Delts
- Lower Back (Erector Spinae)
- Rhomboids
- Quadriceps
- Biceps
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the bar with a wide snatch grip from the floor or hang, back flat and shoulders over the bar.
Drive through the legs and extend the hips explosively with arms long.
At full extension, shrug and pull the elbows high and out to the sides.
Bring the bar up close to the body to around lower chest height.
Lower the bar under control to the start position.
Breathing: Brace before the pull and exhale as the bar reaches its highest point.
Coaching tips
Legs first, arms last
Elbows high and wide
Bar stays close
Common mistakes
Turning it into an upright row with no leg drive
Pulling the bar away from the body
Rounding the back
Using too much load to extend fully
Safety notes
Stop the pull if you feel shoulder pinching at the top.
Build technique under coaching before loading heavily.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.