Barbell Snatch
The Barbell Snatch is an Olympic lift that explosively raises a barbell from floor to overhead in one motion, targeting quads, glutes, hamstrings, and shoulders to build power, speed, and full-body coordination; ideal for athletic performance and strength development.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Hamstrings
Secondary Muscles
Calves, Lats, Abs, Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Large
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Traps
7/10Upper Traps
Shoulders
7/10Anterior Delts
Calves
5/10Gastrocnemius
Lats
4/10Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery for max effort
How to Perform
Position feet hip-width apart with bar over mid-foot. Grip bar wide with hook grip, hips higher than knees, chest up, back flat, shoulders over bar.
- Push through mid-foot to lift bar off floor, keeping it close to shins with straight arms.
- Maintain back angle as bar passes knees, then re-bend knees slightly for transition.
- Explosively extend hips, knees, and ankles while shrugging shoulders to propel bar upward.
- Pull under bar by punching arms overhead and dropping into overhead squat with feet out.
- Receive bar with locked elbows directly above head in deep squat position.
- Drive through feet to stand fully upright, keeping bar stable overhead.
Coaching Tips
Form Cues
- Bar close to body
- Triple extension aggressively
- Punch under fast
- Lock elbows overhead
- Drive up strong
Breathing
Inhale deeply to brace core before pull, exhale forcefully during explosive extension, maintain brace through catch and recovery.
Tempo
10-0-1
Range of Motion
Bar travels from floor to full lockout overhead; squat to thighs parallel or below in catch, full extension in recovery.
Safety
Safety Notes
- Avoid if shoulder or back injuries present
- Use bumper plates for dropping
- Start with empty bar to learn technique
- Ensure proper mobility in shoulders, hips, ankles
- Do not round back at any phase
Spotting
Spotter assists by standing ready to catch bar if failure occurs during catch or recovery; use safety pins in rack for heavy sets
Common Mistakes
- Arms bending early in pull
- Bar drifting forward
- Incomplete lockout overhead
- Rushing first pull
- Poor foot positioning
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for deep squat
- Thoracic spine extension
Build Up First
- Proficiency in deadlift
- Overhead squat competency
- Hip hinge mastery
Also known as
Olympic Snatch, Full Snatch, Squat Snatch
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