Barbell Snatch
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Traps, Forearms, Lats
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
- 2 Grip the barbell with a wide overhand grip, keeping your hips low and chest up.
- 3 Begin by extending your hips and knees to lift the barbell off the floor, keeping your back straight and the barbell close to your body.
- 4 Once the barbell passes your knees, explosively extend your hips, knees, and ankles, shrugging your shoulders and pulling the barbell upward.
- 5 As the barbell reaches its peak, quickly drop into a deep squat while simultaneously pressing the barbell overhead with fully extended arms.
- 6 Stand up from the deep squat to a fully upright position, maintaining the barbell overhead with locked arms.
- 7 Control the barbell back down to the floor by reversing the movement, lowering it to your hips, then to the floor.
