Olympic Weightlifting movements have become a popular method of training for people of all ages. The two lifts (Snatch and Clean & Jerk) comprise similar phases, which makes it easier to break down the movement into distinct parts. The first pull in Olympic Weightlifting movements is the portion of the lift where the barbell leaves the floor and is guided to an area between the mid-thigh and the hip. This portion is critical because the speed and direction with which this movement occurs can affect the phases after it, which have less room for error.  For these reasons we are putting out a four-part series on exercise progressions for improving the technique of the First Pull phase of your technique. The final exercise in our four-part progression is the Snatch Grip Deadlift to Hip.


  • Developing proper bar path and body position to ensure optimal positioning of the barbell in the power position at the hip.

Muscle Groups Targeted

  • Spinal Erectors, Hip extensors, Knee Flexors, Shoulder Extensors

Starting Position

  • Bar in contact with the shins over the ball of the foot, hips above knees, shoulders above Hips, Back Flat, shoulders in front of bar.


  • Extend legs so that bar raises off ground Shoulders and Hips should rise at the same rate.
  • Once barbell passes the knee, knees should re-bend and trunk should extend to finish in the “power position” with the bar in the hip crease.
  • Pause in this position and return to start position in reverse order.

Recommended sets and repetitions

  • 3 sets of 2-4 reps with Moderate-Heavy load.
  • Progress movement with greater load while maintaining proper position off the floor and at the knee.

Check out Exercise #3

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training. Plus Registered Fitness Classes like Olympic Weightlifting.

by Devin Clayton

Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.