Zirv Fitness
Strength exercise

Snatch (Squat)

How to do it

  1. Set up over a barbell with a wide snatch grip, hips low and chest tall, ready to pull the bar from the floor.
  2. Extend the hips and knees explosively to accelerate the bar upward, then pull the body down underneath it.
  3. Receive the bar overhead in a full squat, locking the arms out as the hips drop below parallel.
  4. Brace the core hard and keep the bar stacked over the mid-foot as the shoulders stabilize the overhead position.
  5. Stand up out of the deep squat by driving through the whole foot, feeling the quadriceps and glutes extend the hips and knees while keeping the bar path vertical.
  6. Exhale near the top of the stand and lower the bar back to the floor under control once the rep is complete.

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
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

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