Barbell Snatch
Hinge, barbell, glutes, hamstrings and quadriceps
The snatch lifts a barbell from the floor to overhead in one fast pull with a wide grip. It trains the whole body for power, with the glutes, hamstrings and quadriceps driving and the shoulders and upper back locking the bar out. It is the most technical lift in the gym, best learned from a coach with an empty bar.
Setting up
- Stand with the feet hip width apart and the bar over the middle of the feet.
- Take a wide grip so the bar sits in the crease of the hips when standing.
- Set the chest up and the back flat, and start with an empty bar.
How to do a barbell snatch
- Push the floor away to lift the bar past the knees.
- Jump the bar up with a hard drive of the hips, keeping it close.
- Pull yourself under the bar and punch the arms straight.
- Catch it overhead in a squat or a partial squat.
- Stand up with the bar locked out overhead.
Breathing. Breathe in and brace before the pull and breathe out once the bar is locked out overhead.
Muscles worked
- Mainly
- Glutes, hamstrings and quadriceps
- Also
- Traps, front delts and upper back
Common mistakes
- Bar swinging away from the body. A bar out in front is lost, so keep it brushing the thighs.
- Pulling with the arms early. The hips should drive it up, so keep the arms long until then.
- Catching with soft elbows. Bent elbows let the bar drop, so punch up into locked arms.
Easier
- Easier
- Dumbbell Snatch, Kettlebell Snatch
Guide
