4 Reasons To Snatch Pull

As a competitive powerlifter I like to throw snatch pulls into my training for a multitude of reasons. As a wanna be Olympic weightlifter I have to incorporate snatch pulls to seem somewhat strong at all. When I was playing college football my coach stressed the fundamental need for snatch pulls. I can easily say that I’ve been holding the bar wide and shrugging it hard for quite some time now.

I asked a little question on the facebook page, and got a small response. I simply asked who used the snatch pull in their workout. Only a handful of people let me know that they did, how disappointing. Me doing something awesome doesn’t mean you have too though. My dad always told me that peer pressure wasn’t a good thing. So instead of bullying you into doing a super athlete movement, why not convince you with logic. Here are 4 reasons why you should do the snatch pull.

1) You Can Jump Higher
A study conducted in Canada tested the effects of doing snatch pull before max effort plyometric jumps. Athletes tested their vertical jump abilities before exercising, then performed sets of snatch pull. Afterwards a camera was used to assess the change in speed of their joints during max effort vertical jumps. After snatch pulls the knee joint fired faster, resulting in improved vertical jumps. Basically snatch pulls make you jump higher.

2) You Get Sports Jacked
Some guys from New Zealand compiled a report stating how intense snatch pulls increase type II muscle hypertrophy. In other words, lift heavy weights fast, and you "will become strong like bull and swole like one too." [soap box] It is crucial not to worship the temple though, only the God that comforts us inside. Step away from the mirrors, and onto the platform.
firm believer in Christ. "fittest" man on the planet
3) You Boost Your T, and then PR
The same guys from New Zealand found a correlation between the increased levels of testosterone and strength increases. Those who use snatch pulls have significant increases in testosterone levels [which helps with the above hypertrophy], but also a nearly 15 % increase in strength and power production compared to those who don’t perform Olympic style lifting.

4) You Can Throw A Shot Put Farther
Seriously what doesn’t sound manlier than having a beard and throwing a cannon ball down a field. You can literally sense the testosterone coming from the manliness. In some cases [none] shot putting has caused instant curly mustache growth on previously hairless men. Shot putting also increases the likelihood of getting promoted at your job or killing a bear with your bare hands [not really]. Satire aside, being strong and explosive is a sign of athleticism and transferable strength. A study done in Athens Greece where the OO [original Olympics] occurred, showed that doing countermovement jumps improved shot put performance. A countermovement jump can be described as a snatch pull without a bar. To replicate this, drop the weight and move faster.

Have I convinced you to snatch pull yet? If the answer is no, I suggest re-reading reason 4 again. I’m sure that nobody can reject the idea of fighting a bear, with his bare hands, whilst wearing a beard. After you decide that snatch pull helps you no matter your sport, incorporate it immediately into your workouts. If you do RDL multiple times a week trade it in for that. It is great for hamstring activation, and will help you with posterior chain work as well. If you don’t know how to snatch pull you can youtube your brains out, or wait and read our next post on HOW TO SNATCH PULL!

1)  Chiu L ZF, Salem GJ. (2012) Potentiation of vertical jump performance during a snatch pull exercise session.

2) &3) Storey A, Smith HK. (2012) Unique aspects of competitive weightlifting: performance, training and physiology.

4) Terzis G, Karampatsos G, Kyriazis T, Kavouras SA, Georgiadis G. (2012) Acute effects of countermovement jumping and sprinting on shot put performance.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

The Accute Effects Of Different Squat Intensities on Vertical Jump Performances
The Accute Effects of Different Squat Intensities On Jump Performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.