Snatch Deadlift vs. Snatch Pull vs. Snatch High Pull: A Complete Guide For Olympic Weightlifters
The Snatch Deadlift, Snatch Pull, and Snatch High Pull are often used interchangeably, more so between the latter two exercises, however each lift has its benefits and uses. In this article, I’ll break down the main differences in execution as well as provide some basic rules for programming these exercises in your training.
P.S. If you’re more of a visual learner then check out this YouTube video here or scroll to the bottom of the article!
The Similarities
Despite their differences, all three exercises share the same fundamental purpose: to strengthen the snatch pull. The snatch is a complex weightlifting movement, and each of these exercises aids in reinforcing the correct positions, movement, and technique specific to the snatch. Remember, the starting position and initial movement for all these exercises should match that of the snatch. The difference lies in how the lift is concluded at extension, and in the weight used for each exercise.
The Snatch High Pull
The goal of the snatch high pull is to mimic the body positions and tempo of the snatch, however after extension, instead of pulling under the bar, we will continue to pull the elbows high and keep the bar close. Lifters can perform these in which they come onto the toes if they need to practice more leg drive, or they can keep their feet flat on the ground if they need to strengthen the upper body for the pull-under phase. Either way, thus exercise is a great way to improve the snatch pull, drill a more vertical and aggressive finish, and hone the timing of the transition from leg effort to arm effort.
When programming this exercise, keep in mind that this variant is the lightest of the pull variations, typically practiced within the 75-100% range of your snatch for 2-5 reps. When deciding which percentage range to train this variation, keep in mind that less experienced weightlifters will likely be able to pull in the higher percentage range as their snatch is often limited by skill instead of strength, whereas more experienced lifters may struggle at higher percentages. This lift is often best programmed towards the end of the workout, usually following higher-skill movements like the olympic lifts but before squats and other accessories.
The Snatch Pull
The snatch pull is almost exactly the same as the snatch high pull, however at the point that we can no longer pull the elbows high, the lift then becomes a snatch pull. The snatch pull continues to mimic a snatch, with the lifter finishing the extension with a shrug and slight raising of the elbows instead of a high pull. It’s important to note that the slight raising of the elbows is not to continue to elevate the bar as it is in the snatch high pull, but instead to stay with the upward momentum of the bar and to keep the bar close to the body. This variation is great for strengthening the pull for the snatch, and can be trained heavier than one could snatch or snatch high pull.
I recommend programming these anywhere from 85-115% of you snatch for 2-5 reps per set, and just like the high pull, is often best placed after the olympic lifts but before squats and other accessories. Keep in mind that along with all snatch pull variations, programming these based on snatch percentage is effective, however newer lifter will be able to snatch pull towards the heavier end of the percentage range as their snatch is most often limited by skill rather than pulling strength, whereas more advanced lifters will be more limited by their pulling strength and should likely stay towards the lower end of the percentage range.
The Snatch Deadlift
The snatch deadlift will look exactly the same as the snatch pull, however, at the point the lifter can no longer finish the pull with a shrug, the lift then becomes a snatch deadlift. Keep in mind that the snatch deadlift is not simply a deadlift with a wider grip, but is still designed to strengthen and reinforce the proper positions and movement of the snatch. Make sure to get the knees out of the way, then get them back under, and finish the extension with the legs and hips at the same time. Be careful not to extend the legs significantly before the hips as we would in a normal deadlift.
This variation is the heaviest of the pulls and therefore will have the slowest pull, but we must still aim to finish the extension as fast as possible, just not at the expense of maintaining proper technique. These should be trained in the 100-130% range for 1-5 reps, and just like with each of the other variations, trained after the olympic lifts but before squats and other accessories. Just like with the previous pull variations, the percentage range these are trained is highly dependent on the experience of the lifter, with newer lifters often able to train these at the higher percentage range and more advanced lifters at the lower range. I have also found the snatch deadlift to be most useful as a strength builder for advanced lifters, and more of a technique-teaching tool for lifters who need to slow down and practice the double knee bend and vertical drive. For that reason I rarely program them for beginners unless I can coach them through the movement in person, or if they have absolutely zero strength background and are very limited by strength.
Hopefully, this clarified some things for you and maybe even gave you a lightbulb moment with your technique. If you ever need a free form check on your videos, you’re always welcome to join my free discord here and drop your video in the #form-checks channel.
By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here!
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