Barbell Muscle Snatch
Auto DetectedAn explosive barbell variation of the Snatch performed without dipping under the bar, emphasizing the powerful triple extension and rapid turnover to lift the weight overhead. It develops power and strength in the posterior chain and shoulders.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Traps, Glutes
Secondary Muscles
Calves
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
High
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Shoulders
7/10Medial Delts, Anterior Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
6/10Rectus Femoris, Vastus Lateralis
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
90-240 seconds • Rest long enough to ensure maximum power output per repetition.
How to Perform
Load a barbell and assume a wide snatch grip with feet hip-width apart. Position the bar over the midfoot with a flat back, tight core, and shoulders slightly over the bar.
- Initiate the first pull by extending the knees and hips, maintaining a consistent back angle.
- When the bar passes the knees, aggressively extend the hips and knees (triple extension).
- Shrug hard and pull the bar vertically up the body, keeping the arms straight.
- As the bar reaches peak height, rapidly turn over the elbows and punch the bar overhead.
- Lock the arms out immediately, stabilizing the weight directly over the head.
- Lower the bar under control, or drop safely if using bumper plates.
Coaching Tips
Form Cues
- Bar stays close.
- Aggressive shrug.
- Punch the ceiling.
- No dipping under.
- Fast elbows.
Breathing
Inhale deeply and brace the core before starting the pull; exhale only once the bar is stabilized overhead.
Tempo
X-X-X
Range of Motion
The movement starts with the bar on the floor and finishes with the bar locked out overhead, utilizing full triple extension.
Safety
Safety Notes
- Ensure wrist and shoulder mobility is adequate for the overhead position.
- This exercise requires high coordination; master the technique with light weight first.
- Only attempt this lift with proper equipment (Olympic bar and bumper plates).
- Avoid if experiencing acute shoulder or spinal pain.
Spotting
Not recommended; use safe technique, bumper plates, and bail out if necessary.
Common Mistakes
- Pulling with the arms too early.
- Rounding the upper or lower back.
- Failing to achieve full hip extension.
- Slowing the transition overhead.
When to Avoid
- Acute shoulder, wrist, or low back pain.
- Severe limitations in overhead shoulder mobility.
Flexibility Needed
- Full shoulder flexion and stability.
- Adequate thoracic extension.
Build Up First
- Proficiency in the barbell deadlift.
- Competency in the barbell overhead press.
Also known as
Muscle Snatch
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