Primary Muscles
Quadriceps
Equipment
barbell
Level
intermediate
Force
pull
Secondary Muscles
Biceps
Glutes
Hamstrings
Lower Back
Shoulders
Traps
Triceps
Form Diagram
Start and end positions for Snatch
Step-by-Step Instructions
- 1Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
- 2With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
- 3Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
- 4As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
- 5Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
- 6Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
- 7Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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