Fitness tip - Snatch pull to hip

Fitness tip - Snatch pull to hip

by Evigan Xiao 06 Feb 2019

No matter your choice of sport or method of training, it is never a good idea to let weak points go unaddressed. With weight training, accessory movements are often prescribed as way to both strengthen lagging musculature and improve movement integrity.


Deadlifts can be a tricky exercise when it comes to the prescribing suitable accessory movements. Heavy pulls from the floor can be neurologically taxing, so other training mechanisms such as time under tension, range of motion, and mechanical leverages are often employed as a means to keep deadlift accessory movements effective without being too much to recover from.

Location and equipment courtesy of TripleFit


The snatch pull to hip (also known as the “Roy deadlift” in some training circles) is a weightlifting accessory exercise that is typically used to improve one's snatch technique. However, it can also be used as a way to address performance issues in conventional deadlifts as it targets the lats' involvement in the movement. The additional range of motion afforded by the snatch grip also adds to the overall time under tension. This movement is credited to Pierre Roy, one of Canada's premiere weightlifting coaches for the Olympics.


You start by taking your snatch grip on the barbell. The ideal snatch grip should have your hands far enough apart so that your arms form a 90° angle when raised overhead (use a dowel rod/broomstick/PVC pipe to measure). Once you've found your grip, lower your hips to the ground and keep your shoulders slightly in front of the barbell. Brace by taking a deep breath and pushing away from the ground, slightly pulling your knees back as you do so. As the barbell passes your knees, pull it close to your thighs and into your hips. The concentric portion of the movement finishes when the barbell meets the crease of your hips without you fully extending them. Lower the barbell to the ground at a controlled pace and you can set up for the next repetition.


The snatch pull to hip trades leverages for muscle involvement, so it may feel odd or even mechanically inefficient when you first begin. Keeping it to five repetitions per set is typically enough and pauses can be added at the top to really emphasise the recruitment of the lats. Try it as your first accessory exercise after deadlifts and see how it works for you!