Snatch Extension

The snatch extension is commonly abbreviated as “Sn. Ext.”

Also known in other fitness modalities as the “snatch high pull,” the snatch extension combines the arms and hip into the exercise progression from the snatch pull to hip.

To properly execute the snatch extension, the athlete will grab the barbell thumb distance from the outside ring of knurling with a hookgrip. They will set their feet at hip (or jumping) width and where the middle of their foot is directly under the barbell. The athlete will then raise their chest and tighten their back making sure their shoulders are also directly over the barbell. Emphasizing their shoulders and hips raising at the same rate to the knees, they use their legs to lift the barbell off the floor. When the barbell is above the knees, the athlete must aggressively and violently extend their legs then hips to propel the barbell vertically. As the barbell reaches and makes contact with the hip, the athlete will use their upper body to continue the vertical momentum to just above their belly button or sternum height.

The correct sequential order of body involvement for the snatch extension is legs, hips, toes, shoulders then arms. Notice how the athlete in the video achieves a vertical bar path and great acceleration and velocity by using the correct order of body part involvement.

We recommend performing the snatch extension as 3-6 sets of 3-5 repetitions.