Zirv FitnessStrength exercise
Barbell Overhead Squat (Snatch Grip)
How to do it
- Grip the barbell with a wide snatch grip, roughly double shoulder width, and press it overhead with locked elbows before you begin.
- Set your feet shoulder width apart and stack the bar directly over your midfoot, bracing your shoulders, forearms, and core to keep it stable.
- Bend your knees and push your hips back to descend into a squat while keeping the bar locked overhead throughout.
- Lower until your thighs are near parallel or deeper, tracking your knees over your toes and keeping your torso as upright as possible.
- Drive through your heels to stand, exhaling as you extend your hips and knees while keeping the bar stacked overhead.
- Avoid letting the bar drift forward of your midline, which usually happens when the hips shoot back too fast.
Muscles worked
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders 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 Quads exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Quadriceps, Gluteus Maximus, Forearm Flexors, Shoulders, Core
- Measured in
- Reps and weight