Legs · Bodyweight
Snatch High Pull
How to do the snatch high pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand over the bar with a wide snatch grip and feet hip-width apart. Pull the bar from the floor and explosively extend your hips, knees, and ankles, then shrug and pull the bar up to chest height with high elbows. Lower under control and reset.
- 1Explosive triple extension through your hips, knees, and ankles
- 2A powerful shrug pulling the bar up with high, leading elbows
- 3The bar staying close to your body the whole way up
Common mistakes
- Pulling early with your arms instead of driving with your legs
- Letting the bar drift away from your body
- Rounding your back as you pull from the floor
Muscles worked
The snatch high pull mainly works the quads, upper traps, and glutes, with the lower abs, hamstrings, forearms, lats, lower back, mid traps, upper abs, calves, front delts, and side delts assisting.
- QuadsPrimary
- Upper TrapsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- Mid TrapsSupport
- Upper AbsSupport
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- BicepsMinor
- Lower TrapsMinor
- ObliquesMinor
- Rear DeltsMinor
Kovo programs the snatch high pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.