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Barbell Snatch-Grip High Pull
Explosive barbell pull with wide snatch grip from floor to chest height, targeting traps, shoulders, and posterior chain to build power and coordination; common Olympic weightlifting assistance exercise.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 •
Primary Muscle Groups
Traps, Shoulders, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps, Mid Traps
Shoulders
8/10Anterior Delts, Medial Delts
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
6/10Rectus Femoris
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
3-6 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet hip-width apart over mid-foot positioned barbell. Grip bar wide with overhand snatch-width hands outside shoulders, hinge hips to lower with flat back, knees bent, arms relaxed.
- Drive through heels to extend knees and lift bar off floor, keeping it close to shins.
- Accelerate by exploding hips forward at knee height for triple extension.
- Shrug shoulders upward aggressively as bar passes thighs.
- Pull elbows high and out to elevate bar to chest height.
- Control bar back down to starting position along body.
Coaching Tips
Form Cues
- Lead with hips
- Shrug before pull
- Keep bar close
- Triple extension
- Eyes forward
- Stay grounded
Breathing
Inhale deeply to brace core before pull; exhale forcefully during explosive extension.
Tempo
2-0-1
Range of Motion
Full pull from floor to bar at sternum height with arms extended; hips and knees fully extend without leaning back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weights initially
- Maintain neutral spine
- Do not jerk with arms
- Control descent to reduce impact
Spotting
Spot from sides for heavy sets; assist by hands on bar if form breaks; use bumper plates or safeties for floor drops.
Common Mistakes
- Pulling with arms early
- Rounding back
- Swinging bar away
- Incomplete hip extension
- Overextending neck
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Shoulder external rotation for wide grip
- Hip hinge flexibility
Build Up First
- Proficiency in deadlift
- Basic hip extension power
- Coordination in pulling movements
Also known as
Snatch Grip High Pull, Wide Grip High Pull, Power High Pull
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