Barbell Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Barbell Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Calves, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Snatch with proper form and technique.
- 1
Grab a barbell with a wider than shoulder-width overhand grip, your hips and knees slightly bent and your back flat. Pushing your feet into the floor, pull the barbell up to rest just above your knees.
- 2
Extending your knees and thrusting your hips, explosively drive the barbell toward the ceiling. Shrug your shoulders at the same time, creating momentum to propel the barbell.
- 3
Extend your arms over your head and lock your elbows as you drop your hips to place your body underneath the bar. Push your feet into the floor and extend your hips to stand. Reverse the movement to return to the starting position.
Tips for Success
These tips will help you perform Barbell Snatch safely and effectively while maintaining proper form.
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Start the movement by raising the barbell with your hips. Do not pull the bar with your arms.
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The barbell should move in an vertical path from start to finish.
Secondary Muscles
While Barbell Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Calves, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
