Barbell Snatch
A highly dynamic full-body Olympic lift where the barbell is pulled from the floor and received overhead in a deep squat. It develops explosive power, coordination, and strength.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings, Quads
Secondary Muscles
Shoulders, Abs, Calves
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
8/10Vastus Lateralis, Rectus Femoris
Traps
7/10Upper Traps
Lower Back
7/10Erector Spinae
Shoulders
5/10Medial Delts, Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
90-300 seconds • Rest long enough to maintain maximal speed and technical proficiency for each set.
How to Perform
Stand over the barbell with feet hip-width apart and the bar over the mid-foot. Grip the bar wide, hinge at the hips with a straight back and chest up, initiating the pull from the floor.
- Initiate the pull by driving the floor away, maintaining constant back angle until the bar passes the knee.
- Accelerate through the middle portion by sweeping the bar toward the hips.
- Explosively extend hips and knees into triple extension and perform a forceful shrug.
- Actively pull yourself under the bar and punch the arms overhead into a deep squat position.
- Stabilize the load overhead, then drive through the heels to stand up fully.
- Lower the bar safely to the floor under control or drop it if required.
Coaching Tips
Form Cues
- Sweep the bar back
- Finish the pull high
- Punch the ceiling
- Fast feet
- Hips and shoulders rise together
Breathing
Take a deep breath and brace the core before the lift; hold the breath until the bar is stabilized overhead.
Tempo
X-0-1
Range of Motion
The bar starts on the floor and is received in the deepest safe squat position with arms locked overhead, finishing with the body fully erect.
Safety
Safety Notes
- Requires high technical proficiency and mobility.
- Ensure proper warm-up, especially for shoulders, hips, and ankles.
- If heavy, always use bumper plates and drop safely if control is lost.
- Do not attempt if experiencing acute low back or shoulder pain.
Spotting
Not recommended; use proper bail technique and safety equipment.
Common Mistakes
- Pulling too early with the arms (curling the bar)
- Rounded back during the initial pull
- Bar drifting too far away from the body
- Failing to drop quickly under the bar
When to Avoid
- Acute low back pain
- Uncontrolled shoulder instability
- Severe limitations in hip or ankle mobility
Flexibility Needed
- Excellent hip mobility for deep squatting
- Full ankle dorsiflexion
- Full overhead shoulder flexion and external rotation
Build Up First
- Proficiency in the overhead squat
- Competency in explosive hip extension (jump shrug)
- Mastery of the barbell deadlift form
Also known as
Snatch, Olympic Snatch, Full Snatch
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