Barbell snatch

What it works

Primary muscle

Full body

Also works

QuadsGlutesHamstringsTraps

Equipment

Barbell

Movement

Conditioning

Type

Compound · Pull

Logged as

Weight × reps

Suggested rest

3 min

How to do it

1. 1Stand with the bar over the middle of your feet, then hinge down and take a wide grip so the bar would sit in your hip crease when standing.
2. 2Set a flat back with your shoulders just in front of the bar and lift it off the floor with your legs, keeping it close.
3. 3Once the bar passes your knees, drive your hips forward and extend hard through your legs and ankles, shrugging as the bar reaches your hips.
4. 4Pull yourself down under the rising bar, turning your elbows over and catching it on locked arms in a deep overhead squat.
5. 5Stand up with the bar overhead, then lower it under control or drop it on bumper plates where that is allowed.

What to do instead

• Dumbbell one arm snatchDumbbell
• Kettlebell one arm snatchKettlebell
• Power cleanBarbell

Easier variations

• Snatch pullBarbell
• Barbell overhead squatBarbell

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