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Exercise guide
Snatch
An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · trapezius · erector spinae · hamstrings · lateral deltoid
- 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.
- Hinge down, keeping your back flat and chest up.
- Explosively extend hips, knees, and ankles to drive the bar up.
- Pull yourself under the bar into an overhead squat.
- Stand up with the bar locked out overhead.
- Return the bar to the floor and repeat.
Technique cues and common mistakes
- Keep the bar close to your body as it travels up.
- Extend your hips fully before pulling under the bar.
- Lock your arms out and stabilize before standing up.