Snatch Pull

1. Load a barbell on the floor and take a wide snatch grip, hands set so the bar sits in your hip crease when standing.
2. Set your start position: bar over mid-foot, hips above knees, back flat, shoulders slightly ahead of the bar.
3. Take a breath, brace, and push the floor away, lifting the bar past the knees with the back angle held constant.
4. As the bar reaches the upper thighs, extend hips, knees, and ankles violently, keeping the bar close.
5. Finish the extension with a hard shrug, arms staying long and loose like straps.
6. Let the bar rise briefly from the momentum of the pull, staying flat-footed or just onto the balls of the feet.
7. Guide the bar back down along the thighs and reset on the floor for each rep rather than bouncing.

Common Mistakes

• Pulling early with the arms: bending the elbows before the hips finish leaks power; arms only shrug and guide after full extension.
• Bar drifting forward: letting the bar swing away from the thighs ruins the snatch carryover; sweep it back and keep contact through the hips.
• Rushing off the floor: yanking the first pull throws the shoulders behind the bar and rounds the back; the speed comes at the hips, not the start.
• Cutting the extension: stopping the pull before full hip and knee extension trains a short, weak finish; reach tall through the shrug every rep.