Explosive traps and pulling power, wide and violent.
Let the legs and hips launch the bar first. The arms only finish the pull, they don't start it.
The Snatch Grip High Pull is a Traps-first movement, with Back, Hamstrings, Shoulders, Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your traps volume for the week.
The Snatch Grip High Pull primarily works the Traps with Back, Hamstrings, Shoulders, Core assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
