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Barbell one arm snatch
Advanced
Barbell one arm snatch is a compound barbell exercise for the front delts, also working the traps, forearms, and abs.
Trained one side at a time.
What it works
Primary muscle
Front delts
Also works
TrapsForearmsAbs
- Equipment
- Barbell
- Movement
- Conditioning
- Type
- Compound
- Logged as
- Weight × reps
- Suggested rest
- 3 min
How to do it
- 1Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 4Explosively extend your hips, knees, and ankles, driving the barbell upwards.
- 5As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
- 6Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
- 7Lower the barbell back down to the starting position in a controlled manner.
- 8Repeat for the desired number of repetitions, then switch arms.
What to do instead
Track it in Vytal, free
Log every set, run the rest timer between them, and keep every personal record you beat.
