Strength exercise

Snatch (Muscle)

How to do it

Address the bar with a wide snatch grip and feet hip width, hips high and shoulders over the bar in the starting pull position.
Brace the core and pull the bar from the floor keeping it close to the shins, extending the knees and hips together.
Accelerate the bar upward past the thighs by driving the hips forward hard, finishing the pull tall up onto the toes.
Without dropping under the bar, continue pulling with the arms, driving the elbows high and then punching them straight up and around to lockout, isolating the shoulders through the turnover.
Lock the bar out fully overhead with the core braced and the glutes and quadriceps holding a tall, stacked stance.
Lower the bar back to the floor under control and reset the stance for the next rep; keep the turnover strict rather than dipping the knees to catch, which defeats the purpose of the drill.

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 Press Barbell Clean Barbell Clean and Jerk Barbell Hang Clean Barbell Hang Snatch Barbell Muscle Snatch

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