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FITLOOP

Olympic WeightliftingAdvanced

Snatch - Barbell

Equipment:Barbell
Type:Compound
Force:Pull

Muscles Targeted

Primary

Quadriceps, Shoulders, Glutes, Hamstrings

Secondary

Biceps, Lower Back, Traps, Triceps, Core, Upper Back

How to Perform

  1. 1

    Start bar floor, wide snatch grip.

  2. 2

    Setup: Hips low, back straight, chest up, shoulders over bar.

  3. 3

    1st Pull: Drive legs, lift bar to knees.

  4. 4

    2nd Pull: Explosively extend hips/knees/ankles, bar close.

  5. 5

    3rd Pull: Shrug, pull high, drop under bar.

  6. 6

    Catch: Receive bar overhead in full squat, arms locked.

  7. 7

    Recover: Stand up.

  8. 8

    Lower safely.