Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Snatch Pull
Barbell Snatch Pull is an advanced compound strength exercise that works the quads (upper legs), with the shoulders, hamstrings and upper back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Shoulders · Deltoids
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius, Rhomboids
- Lower Back · Erector Spinae
How to do Barbell Snatch Pull
- 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.
Form tips
- Keep the barbell close to your body throughout the lift to maximize efficiency and control.
- Explode through your hips and knees to generate the power needed for the lift.
- Focus on a strong, controlled pull to ensure proper form and muscle engagement.
Barbell Snatch Pull alternatives
More quads exercises
Barbell Snatch Pull FAQ
What muscles does Barbell Snatch Pull work?
Barbell Snatch Pull mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The shoulders, hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Barbell Snatch Pull?
You need a barbell.
How many sets and reps of Barbell Snatch Pull should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Snatch Pull good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Snatch Pull burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Snatch Pull?
Other exercises for the quads include Kettlebells Sumo Deadlift With High Pull, Kettlebell Sumo Deadlift With High Pull, Pull Sled or Dog Sled Push and Ski Ergometer Cross Country Ski Jump Squat Pull.
For developers
Use Barbell Snatch Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_MBVL6Z" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_MBVL6Z", "name": "Barbell Snatch Pull", "model": "male", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_MBVL6Z/mp4-720.mp4?…", "poster": "https://…/ex_MBVL6Z/poster.jpg?…" } }