Snatch Pull

Hamstrings

Snatch Pull

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A pull from the floor with a snatch grip that finishes with an explosive shrug, developing pulling power.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back Quadriceps Traps

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.2 kcal/min

Estimate range 31–52 kcal (±25 %)

Muscle mass worked30 %

Effort during a set13.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar on the floor and take a wide snatch grip.
2Hinge into the start position with a flat back and shoulders over the bar.

How to perform

1Drive through your legs to lift the bar, keeping it close to your body.
2Extend your hips explosively and shrug as it passes your thighs.
3Rise onto your toes with the bar at about chest height and your elbows high.
4Lower under control and reset.