Exercise Library
Snatch Pull To Hold
The snatch pull to hold is simply a snatch pull in which the lifter pauses in the final extended position.
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.
Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.
Purpose
The snatch pull to hold is useful for helping lifters learn to better control their positions and balance throughout the pull, and to execute and feel complete extension and vertical leg drive.
Programming
The snatch pull to hold can be used in place of standard snatch pulls at certain times, and be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best snatch. Newer lifters whose snatchs are significantly limited by technique will likely need to pull heavier percentages to adequately train strength in the pull. It’s often good to combine into a complex that finishes with at least one regular pull.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Variations
The snatch pull to hold can be performed on a riser, with flat feet at the top, with slow eccentrics (3-6 seconds typically), with one or more pauses on the way up, from various hang or block heights, with slow concentrics in the lower range to emphasize control over posture and balance, with a static or dynamic start, with or without straps, and many other possibilities.
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.
Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.
Purpose
The snatch pull to hold is useful for helping lifters learn to better control their positions and balance throughout the pull, and to execute and feel complete extension and vertical leg drive.
Programming
The snatch pull to hold can be used in place of standard snatch pulls at certain times, and be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best snatch. Newer lifters whose snatchs are significantly limited by technique will likely need to pull heavier percentages to adequately train strength in the pull. It’s often good to combine into a complex that finishes with at least one regular pull.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Variations
The snatch pull to hold can be performed on a riser, with flat feet at the top, with slow eccentrics (3-6 seconds typically), with one or more pauses on the way up, from various hang or block heights, with slow concentrics in the lower range to emphasize control over posture and balance, with a static or dynamic start, with or without straps, and many other possibilities.
