The Snatch High Pull is the first and second pull of the Snatch, finishing at the bottom of the breast plate on your tip toes, with shoulders shrugged and arms bent upwards. You should ideally wear pulling straps, as this will help you to relax your arms in the first half of the exercise and focus more on the hip drive and second pull.
This exercise is highly recommended for people struggling with the first half of the lift, as it allows you to focus on keeping a tight back with your shoulders over the bar.
It sets you up for the hip drive and the following arm pull and full-body extension. It gives you a chance to really break the movement down and focus on individual points.
Key point: the bar should not move away from your body, especially after the hip drive. Keep the bar running up your stomach to the bottom of your breast plate.
Quick Fact File
- Basic movement: taking the bar from the floor to your chest (sternum) in one fluid movement.
- Equipment: straps — the exercise can be done without them, but they should be used for maximum benefit.
- Improves: back strength & hip explosion.
- Ideal weight: 95%–105% of your one-rep-max Snatch.
- Key positions: floor, at the knees, hip drive, top of the pull.
- Tip: set yourself and hold your back tight before you start. Relax your arms.
Straps we rate: Gymreapers lifting straps.
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