The snatch pull is the snatch without the catch: pull the bar from the floor through full, violent extension - and stop there, letting the bar rise only as far as the pull sends it. Because there's no turnover to fear, you can load it to 100-110% of your best snatch, building the leg drive, back strength and finishing power that decide how much you'll eventually snatch. It's the highest-value strength accessory in the snatch family.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.45x | 0.28x |
| novice | 0.7x | 0.45x |
| intermediate | 1x | 0.68x |
| advanced | 1.35x | 0.95x |
| elite | 1.65x | 1.2x |
Working load as a multiple of bodyweight (typically 95-110% of snatch).
Replicate your snatch start exactly - same stance, same back angle, same tempo off the floor. Push through the whole foot and finish with an aggressive shrug, staying flat-footed or barely rising to the toes; exaggerated calf-raises teach a fake finish. The bar stays close throughout. Standard programming: 3-5 sets of 2-3 reps at 95-110% of snatch after your snatch work. Don't let heavy pulls get slow and grindy - speed through the middle is the point.
Progression: snatch-grip deadlifts to build the positions, then pulls at snatch weight focusing on the explosive finish, then overload gradually.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.