Exercises / Traps
Traps StrengthSnatch Pull
The Snatch Pull is a intermediate-friendly barbell strength exercise that targets the traps, glutes and hamstrings, with the quadriceps, lats, middle back, abdominals and forearms working alongside. Here's how to do it right — and what to stop doing.
Primary muscles Traps, Glutes, Hamstrings
Secondary muscles Quads, Lats, Middle Back, Abs, Forearms
Equipment Barbell
Level Intermediate
Type Strength
3D demo in the EGON app
01 Execution
How to do the Snatch Pull
Set a snatch-width grip with your heels about hip width and the bar over the balls of your feet.
Push your knees out inside your arms, put your shoulders over the bar and brace your trunk.
Push through the whole foot and hold your back angle until the bar passes the knees.
At mid-thigh open the hips violently and drive the legs vertically into the bar.
Finish with a hard shrug and a slight elbow bend, keeping the bar against the body.
Lower the bar back down the same path under control and reset your position.
02 The payoff
Why it earns its spot
Overloads the extension of the snatch with weights above the full lift.
Reinforces a close, vertical bar path under heavy load.
Builds posterior chain and trap strength without a technical catch.
03 Don't do this
Common mistakes
Pulling with the arms too early, which shortens the extension and pulls the bar away from the legs.
Letting the bar drift forward off the thighs, which throws the balance onto the toes.
Cutting the hip extension short, which trains the wrong finish position for the snatch.
Hyperextending the back at the top instead of finishing tall, which loads the lumbar spine.
EGON Put it on recordTrack it in EGON.
Log every set of the Snatch Pull, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
