Barbell Muscle Snatch
Auto DetectedA dynamic full-body Olympic lift that builds explosive power through triple extension and overhead lockout, targeting quads, glutes, traps, and shoulders for improved speed and strength.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Traps, Shoulders
Secondary Muscles
Abs, Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Traps
9/10Upper Traps
Shoulders
8/10Anterior Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery for explosive output
How to Perform
Position feet hip-width apart with barbell over mid-foot. Grip wide with hook grip, bend knees and hips to lower torso while keeping back flat and chest up.
- Drive through heels to lift bar off floor, keeping it close to shins.
- As bar passes knees, re-bend knees slightly into power position.
- Explosively extend hips, knees, and ankles while shrugging shoulders.
- Pull elbows high and rotate under bar to overhead position.
- Lock arms fully overhead without squatting down.
- Stabilize bar overhead with braced core.
- Control bar back to ground by reversing motion.
Coaching Tips
Form Cues
- Keep bar close to body
- Shrug aggressively
- Pull yourself under bar
- Lock elbows fully
- Brace core tight
- Drive vertically
Breathing
Inhale deeply into belly before pull, brace core, and exhale forcefully during explosive extension.
Tempo
1-0-1
Range of Motion
Bar travels from floor to full arm lockout overhead; achieve full triple extension without knee re-bend for catch.
Safety
Safety Notes
- Avoid if acute shoulder or back pain present
- Use light weights to learn technique
- Inspect bar and plates before use
- Warm up shoulders and hips thoroughly
- Do not drop bar without platform
- Seek coach supervision initially
Spotting
Spotter assists by catching bar if arms fail overhead; not recommended for heavy sets—use empty bar or lighter loads instead.
Common Mistakes
- Rounding back during pull
- Pulling with arms too early
- Bar drifting forward
- Incomplete overhead lockout
- Excessive knee bend in catch
- Weak triple extension
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist or elbow pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for extension
- Thoracic spine mobility
Build Up First
- Mastery of snatch grip deadlift
- Proficiency in overhead squat
- Competency in triple extension drills
Also known as
Muscle Snatch, Barbell Snatch Variation
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