Snatch Pull

What it is

This exercise is a dynamic, explosive pull from the floor using a barbell. It primarily develops power in your hamstrings. You will also strongly engage your glutes, lower back, quadriceps, calves, and trapezius (traps) muscles. This movement is excellent for building full-body strength and acceleration.

Technique tips

• Set up with shoulders slightly in front of the bar, back straight, and chest up.
• Drive through your heels, keeping your back angle consistent until above the knees.
• Accelerate violently by extending your hips, knees, and ankles for maximum power.
• Keep your arms straight; they are hooks, not active pulling muscles.
• Finish with a powerful, full-body extension, leaning slightly back.
• Maintain your weight primarily over your heels throughout the pull.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.