Snatch Pull

A intermediate strength exercise for the hamstrings, done with a barbell.

Main muscles: Hamstrings
Also works: Calves, Glutes, Lower back, Quads and Upper back
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Snatch Pull

With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Snatch Pull

Questions

What muscles does the Snatch Pull work?

Mainly the hamstrings, with the calves, glutes, lower back, quads and upper back helping.

Is the Snatch Pull good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Snatch Pull?

Good alternatives that train the hamstrings: Power Clean, Romanian Deadlift, Stiff-Legged Barbell Deadlift or Alternating Hang Clean.

How many sets and reps of the Snatch Pull should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).