Snatch
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Traps, Forearms, Lats
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with the barbell on the floor in front of you.
- 2 Squat down and grasp the barbell with a wide, overhand grip, keeping your chest up and back straight.
- 3 Initiate the lift by driving through your heels, pulling the barbell off the floor while keeping it close to your body.
- 4 As 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 height, quickly drop into a deep squat, simultaneously rotating your elbows under the bar to catch it overhead with fully extended arms.
- 6 From the deep squat, drive through your heels to stand up completely, maintaining the barbell locked out overhead.
- 7 Control the barbell back down to the floor by reversing the movement, lowering it to the front of your body and then back to the starting position.
