How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the snatch pull in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Snatch Pull: how to do it and muscles worked

The snatch pull mainly works your traps, glutes and hamstrings. You need a barbell.

Muscles worked

Main

How to do the snatch pull

1
Stand with feet hip-width apart, bar over mid-foot, using a wide snatch grip. Keep your chest up, back flat, and shoulders slightly over the bar.
2
Lift the bar off the floor with your legs, then extend your hips powerfully and shrug, pulling the bar up toward your chest with high elbows. Rise onto your toes.
3
Lower the bar back down with control and reset. Breathe in and brace before each pull. Keep the bar close to your body throughout.

Form tip: Keep your arms straight until the hips have extended. Do not catch the bar; this is a strength and power drill.

Common questions

Which muscles does the snatch pull work?: The snatch pull mainly works your traps, glutes and hamstrings.
What equipment do I need for the snatch pull?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the snatch pull in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.