Snatch-Grip High Pull

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Set your feet hip-width apart and grip the barbell with a wide snatch grip, keeping your arms straight and shoulders over the bar.
• Push through the floor with your feet and transition the bar quickly along the thighs to the hip crease.
• Extend your hips, knees, and ankles explosively while pulling your elbows high and outside to guide the bar to chest height.
• Control the descent of the bar back to the starting position without letting the weight pull your shoulders forward.

Common mistakes

• Using the arms to pull the weight too early instead of generating power through hip extension.
• Allowing the elbows to drop during the pull, which shifts the emphasis away from the traps and shoulders.
• Losing balance and falling forward because the barbell is allowed to swing outward away from the body.

Frequently asked questions

How high should the barbell travel during a snatch-grip high pull?

The barbell should reach approximately chest or collarbone height, driven primarily by the momentum of the lower body.

What is the difference between a high pull and a clean pull?

The high pull uses a wider grip and continues the pull through the upper body to bring the bar higher, whereas a clean pull stops at full hip extension.

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