Each exercise in an athlete’s training plan should have a highly specific purpose. Great programming isn’t akin to playing a game of pin the tail on the donkey – with the “donkey” being the athlete and the “tail” being an exercise randomly generated from the YouTube algorithm. However, the way some coaches program training could make this seem debatable. If you're looking to improve your snatch technique, build explosive power, and reinforce proper pulling mechanics, the snatch pull to target is a must-have in your training.

The snatch pull to target is a variation of the snatch pull that requires the athlete to consistently hit a specific bar height, ensuring proper extension, bar path, and velocity. With this, proper technique is critical. Unlike traditional snatch pulls, this movement forces lifters to maintain speed and power throughout the pull while reinforcing great mechanics. Here’s why you should consider adding it to your program.

Velocity Matters

Any lift (e.g., snatch, clean, jerk, squat, deadlift, press, etc) has a minimum velocity threshold (MVT). That’s the speed required for a successful lift. Advanced weightlifters can push the limits of this threshold with each maximal attempt. Beginners and intermediates must focus on coordination and positioning before fine-tuning bar speed. With the snatch pull to target, you’re training your body to generate the right force and speed at the right time, which directly translates to a stronger, more efficient snatch.

How the Snatch Pull to Target Improves Your Lifting

1. Increased Speeds = Increased Results

To successfully snatch, weights must pass through particular positions during the pull, defined in The Weightlifter’s Guide to the Snatch, with a necessary acceleration pattern. Broadly, the bar will require high forces to be broken from the ground, then gain speed as it moves from the instant of separation to the contact point in the hips or mid-thigh. Once the bar is maximally projected from the contact point, it accelerates negatively, losing speed until it reaches a standstill at its peak height. The bar will then drop, either with or without the lifter’s complete control, until it reaches the lowest position of the squat under – augmented by the athlete's movement (power or full), mobility, anthropometry, etc.

The snatch pull to target helps lifters develop this pattern by setting an external marker  (such as sternum height) that must be reached every rep. The target height can be manipulated to change the MVT or maintained throughout a training block, with increasing or set loads to focus solely on movement velocity. The progressions will be based on the athlete and period of training but are generally beneficial to all. With weaker athletes, prioritizing high-force adaptations may be necessary, leaving little time for velocity training.

2. Technical refinements

Even if focus is movement velocity, technique must be solid. The snatch pull to target mirrors the technique required to pull under the bar effectively. As the athlete reaches and moves through the explosion phase (contact + extension of the hips/knees/ankles), the bar is elevated after interacting with the hips and needs to be appropriately directed. This is a non-negotiable component of lifting big weights.

Key technical cues:

• Active upper body
  
  • Hands stay close to the body
  • Elbows move up and out
  • The upper back is contributing to this movement
• Active footwork
  
  • Feet are raised off of the ground
  • Feet shift out slightly
• Hips pull down
  
  • The hips are actively pulled between the feet
  • The upper torso is as upright as possible to maximize upper body integrity

3. Improved Technique

The upper body’s contribution to this phase is one of the snatch's most underrated aspects. This is where the expert technicians separate themselves because most people can figure out how to get the bar into the contact point, yet few can then guide it overhead in the most proficient way possible. 

The snatch pull to target provides plenty of extra training volume to drill this with near maximal, maximal, or, depending on how strong you are – supramaximal weights. This training volume likely drives technique and strength adaptations to the shoulders, upper back, and arms, making this generally untouched area of a close pull after contact something that is trained repeatedly.

Strength and Hypertrophy

Tension is a key driver of muscle hypertrophy. If you want enough reading material on the topic to get you through the rest of your life, check out Dr. Brad Schoenfeld’s ResearchGate. More or less tension can be applied depending on the weight on the bar, the movement velocity, and the coordination of involved segments and joints. To maximize tension, involved muscles should be taken through a full range of motion, intentionally targeted, with sufficient volumes of training.

This snatch pull variation brings tension to a typically neglected phase of the lift, creating an assisted snatch grip upright row. Since the velocities of movement are higher and the eccentric phase is relatively lacking, it is unlikely that the hypertrophic response will be maximized. Still, it will likely be above and beyond that expected for classical snatching, classical pulls, and the basics done within a weightlifting program. For strength, the shoulders, upper back, and pulling musculature of the upper body will likely benefit. Again, this is due to the load of the barbell, the positions achieved, and the neglect they often receive. An effective combo is created when paired with classical upright rowing, targeting a spectrum of velocities, loads, and movement mechanics. 

How to Program the Snatch Pull to Target

Integrating this movement into your training doesn’t have to be complicated. Here’s a simple guide to get started:

• Movement: Snatch pull to target from the ground
• Frequency: 1x a week
• Prescription: 3-5 sets, 15-25 total reps
• Load: 80-100% of snatch 1RM

Note: Deciding the load is simple. Can they reach the target with every rep? If so, the load is sufficient. If not, back it down or repeat next week.

From block to block, this may look like:

• Block 1: General Preparation
• 1x Frequency
• 3 sets of 5, 80-90% progressed throughout or maintained

• Block 2: Specific Preparation
• 1x Frequency
• 5 sets of 3, 85-95% progressed throughout

• Block 3: Competition Preparation
• 1 x Frequency
• 3-5 sets, 1-5 reps, 80-105% progressed throughout

This variation can be performed from the blocks to emphasize rate of force development and power-specific adaptations. However, performing it from the hang may be difficult due to increased eccentric loading, so this is likely a less viable option. That said, most of the decision-making on including this with other variations will be left to the coach’s discretion. 

Elevate Your Training Today

If you want to increase your or your athlete’s upper body size and strength and improve your pulling technique, look no further. Most weightlifting programs fail to explore the uncharted phases of movement, where little time is spent outside of high-velocity snatching or cleaning. This is a fool’s errand because tension and intentional practice are key players in great program design and execution. Proper technique and cueing will lead to more kilos on the bar.

A targeted and systematic approach is critical to driving effective performance changes. With the Snatch Pull to Target, this is done literally.