Snatch
How to do it step by step, and the muscles it works.
- Body part
- Full body
- Equipment
- Barbell
- Type
- Compound
How to do it
- Take a wide grip so the bar sits in your hip crease when you stand tall, feet hip-width apart.
- With the bar over your mid-foot, set your back flat and chest up, then push the floor away.
- As the bar passes mid-thigh, explosively extend your hips and knees, keeping it close to your body.
- Pull yourself under and catch the bar overhead on locked arms in a squat or partial squat, then stand up.
- Keep your back flat from the floor up, and learn the movement with a light bar before adding weight.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- QuadsMain
- GlutesMain
- TrapsHelping
- Front deltsHelping
- HamstringsHelping
- Lower backHelping
Also known as
Power Snatch · Barbell Snatch · Squat Snatch · Full Snatch · Snatch (Barbell)