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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Shoulders Trapezius Biceps
- Equipment
- Barbell
Barbell Snatch Pull
4 steps Updated 29/08/2026
Barbell Snatch Pull is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
- As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward. Focusing on pulling the barbell up to abdomen height by driving your elbows upward and outward.
- Lower the barbell back to the starting position with control, bending your hips and knees. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Snatch Pull
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