What equipment do you need for the snatch pull?

You need barbell to do the snatch pull.

What is a good snatch pull?

For men, a good snatch pull is about a 255 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 102.5 lb and elite lifters pass 445 lb. For women, the standards run from about 72.5 lb to 187.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Snatch Pull

How to do the snatch pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1Set up as for a snatch and pull the bar from the floor explosively, extending your hips, knees, and ankles
2Shrug your shoulders and rise onto your toes, feeling the bar accelerate upward without pulling with your arms
3Keep your arms straight and guide the bar up close to your body before returning it to the floor

Common mistakes

Don't bend your elbows or try to muscle the bar up with your arms
Avoid rounding your back or letting the bar drift away from your shins
Don't overextend at the top or lean back excessively

Muscles worked

The snatch pull mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.