Zirv Fitness
Strength exercise

Barbell Snatch

How to do it

  1. Set up with a wide, snatch-width grip on the bar over your midfoot, hips low and chest up in your starting position.
  2. Drive through your quadriceps and glutes to lift the bar off the floor, keeping it close to your shins as it passes your knees.
  3. Extend your hips, knees, and ankles explosively as the bar reaches your thighs, shrugging your shoulders to accelerate it.
  4. Pull yourself under the bar and punch your arms straight overhead, catching it in a full squat with your elbows locked out.
  5. Brace your core to stabilize the overhead squat position before standing up.
  6. Exhale as you drive up to standing, keeping the bar stacked directly over your shoulders and midfoot throughout the catch.

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 Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight