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Exercise guide
Muscle Snatch
A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.
What this exercise works
- Muscles
- lateral deltoid · trapezius · erector spinae · gluteus maximus · hamstrings
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet hip-width apart and grip the bar wide with a hook grip.
- Pull the bar explosively from the floor, keeping it close to your body.
- Shrug hard and pull the bar overhead without dipping under.
- Lock out the bar overhead with straight arms.
- Lower the bar under control to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Shrug hard and keep pulling the bar up high.
- Stay tall; do not dip under the bar to catch it.
- Keep the bar close to your body throughout the pull.