Exercise Library
Snatch Long Pull
The snatch long pull is a muscle snatch in which the bar does not make contact with the body on the way up to further emphasize upper body strength. Note that some coaches and athletes consider this the default execution of the muscle snatch.
Set your snatch starting position and push with the legs against the floor through the whole foot similarly to a squat, maintaining approximately the same back angle until the bar is above the knee. Continue to drive until the legs are straight and hips extended fully, keeping the bar as close to the body as possible without contacting, and trying to keep the arms long and relaxed until the legs and hips have finished extending.
Keep the legs tight and pushing into the floor as you pull the elbows up and out to maintain as much bar speed as possible, shrugging up and back as you do. As the elbows reach approximately shoulder height, turn the bar over, squeezing the shoulder blades back to keep the bar as close as possible, and continuing to actively pull so the elbows remain at the same height rather than dropping.
Finish the turnover as you would a snatch, punching straight up into the bar over the back of the neck with the head pushed through the arms. Lock forcefully and stabilize before lowering.
Notes
The elbows should never drop from their elevated position during the turnover. It’s helpful to think of the movement as a snatch high-pull (but without letting the bar touch the body) with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
Purpose
The snatch long pull is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch, especially for lifters who tend to hit and swing the bar forward off the hips. At more challenging weights, the snatch long pull will help strengthen the turnover of the snatch.
Programming
The snatch long pull can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although the snatch long pull can also be done for heavy singles and doubles.
Variations
The snatch long pull can be performed from the hang or from blocks. Straps can be used if desired, but doing the lift without straps will help with grip strength and help the lifter practice the transition from the hook grip to a hookless grip if that lifter releases the hook grip in the snatch. They can also be done without the hook grip to help grip strength further.
Set your snatch starting position and push with the legs against the floor through the whole foot similarly to a squat, maintaining approximately the same back angle until the bar is above the knee. Continue to drive until the legs are straight and hips extended fully, keeping the bar as close to the body as possible without contacting, and trying to keep the arms long and relaxed until the legs and hips have finished extending.
Keep the legs tight and pushing into the floor as you pull the elbows up and out to maintain as much bar speed as possible, shrugging up and back as you do. As the elbows reach approximately shoulder height, turn the bar over, squeezing the shoulder blades back to keep the bar as close as possible, and continuing to actively pull so the elbows remain at the same height rather than dropping.
Finish the turnover as you would a snatch, punching straight up into the bar over the back of the neck with the head pushed through the arms. Lock forcefully and stabilize before lowering.
Notes
The elbows should never drop from their elevated position during the turnover. It’s helpful to think of the movement as a snatch high-pull (but without letting the bar touch the body) with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover.
Purpose
The snatch long pull is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch, especially for lifters who tend to hit and swing the bar forward off the hips. At more challenging weights, the snatch long pull will help strengthen the turnover of the snatch.
Programming
The snatch long pull can be performed early in a training session as a technique primer, or as a training exercise. It can also be performed at the end of a training session as accessory work. Use 3-5 reps per set generally, although the snatch long pull can also be done for heavy singles and doubles.
Variations
The snatch long pull can be performed from the hang or from blocks. Straps can be used if desired, but doing the lift without straps will help with grip strength and help the lifter practice the transition from the hook grip to a hookless grip if that lifter releases the hook grip in the snatch. They can also be done without the hook grip to help grip strength further.
