Barbell Snatch Pull

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

This is a technical lift, best learned under a coach’s eye before loading heavy.

HOW TO PERFORM

Set up exactly as you would to snatch: feet hip width with the toes out a little, wide grip, arms relaxed, chest up and the shoulders slightly over the bar.
First pull, floor to knee: push the floor away with flat feet and balance in mid-foot, holding the back angle constant while the knees move back out of the way and the bar stays close to the shins.
Second pull, knee to thigh: hold that posture until the bar reaches the mid to lower thigh.
From the upper thigh, drive vertically by opening the hips and extending the knees and ankles together.
Shrug up and back as the drive finishes, elbows slightly bent to keep the bar against the body. The heels will come off the floor on their own.
There is NO catch. Return to flat feet as the bar drops and guide it back to the floor.

A pull, not a snatch: this one finishes at extension. Because there is nothing to catch, it can be loaded well above a full snatch.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.