10 Best Snatch Pull Alternatives for Limited Equipment
The Snatch Pull is done standing with a barbell. Ranked closest by our scoring: the Rocket Jump, the Bench Jump and the Backward Jump.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Snatch Pull
- Primary muscle
- Quads
- Equipment
- Barbell
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Hamstrings, Glutes, Calves
How to perform Snatch Pull
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
- Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
- Catch the barbell overhead with your arms fully extended and your knees bent.
- Stand up by extending your hips and knees, keeping the barbell overhead.
- Lower the barbell back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Ranked Snatch Pull Alternatives
10 substitutes, ranked by how closely each one matches the Snatch Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
1. Linear Acceleration Wall Drill
57% match- Hamstrings
- Bodyweight
- Intermediate
- Compound
A looser match: it works the hamstrings rather than the quads.
How to perform this exercise
- Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
- Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
- Switch legs, raising the opposite knee, and then attacking the ground straight down.
- Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: hamstrings, not quads
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
Best match 
2. Rocket Jump
50% match- Quads
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the quads with bodyweight alone.
How to perform this exercise
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible.
- Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
3. Bench Jump
50% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
4. Backward Jump
49% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
- Balance: harder to stay steady on than the Snatch Pull
5. Forward Jump
49% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Swing your arms back for momentum.
- Jump forward explosively, extending your hips, knees, and ankles.
- Land softly on the balls of your feet and immediately go into the next jump.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
- Balance: harder to stay steady on than the Snatch Pull
6. Frog Hops
49% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
- Balance: easier to stay steady on than the Snatch Pull
7. Reverse Plank With Leg Lift
49% match- Glutes
- Bodyweight
- Intermediate
- Compound
A looser match: it works the glutes rather than the quads.
How to perform this exercise
- Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
- Press through your hands and lift your hips off the ground, coming into a reverse plank position.
- Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
- Hold for a moment, then lower your leg back down.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: glutes, not quads
- Equipment: bodyweight only, not free weights
- Body position: inverted, not standing
8. Star Jump
48% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- As you land, bring your limbs back in and absorb your impact through the legs.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Snatch Pull
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Snatch Pull
9. Self Assisted Inverse Leg Curl
48% match- Hamstrings
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back on a mat or bench with your legs extended.
- Place your hands by your sides or under your glutes for support.
- Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
- Pause for a moment at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: hamstrings, not quads
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
- Hamstrings
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Lift your hips off the ground, engaging your glutes and hamstrings.
- Slowly curl your legs towards your glutes, keeping your hips lifted.
- Pause for a moment at the top, then slowly extend your legs back to the starting position.
- Lower your hips back down to the ground.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: hamstrings, not quads
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
Snatch Pull FAQ
What muscles does Snatch Pull work?
The Snatch Pull primarily drives knee and hip extension, engaging the quadriceps, glutes, hamstrings, and upper traps. During the knee-extend phase the rectus femoris and vasti produce force while the posterior chain contributes to hip extension and stabilizes the torso.
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