Zirv Fitness
Strength exercise

Barbell Muscle Snatch

How to do it

  1. Take a wide, snatch-width grip on the bar and set up over the floor with your hips low and chest up.
  2. Pull the bar from the floor keeping it close to your shins, extending your hips, knees, and ankles as it passes your thighs.
  3. Continue pulling the bar high with your elbows leading out to the sides, rather than bending your knees to drop under it.
  4. Press the bar the rest of the way to full overhead lockout using your shoulders as it reaches chest height.
  5. Brace your core to keep your torso stacked and upright as you finish the lockout standing tall.
  6. Exhale as you press to lockout, keeping the pull and press one continuous motion without re-bending your arms early.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Overhead Squat (Snatch Grip)
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight