Snatch Exercise Guide
Reviewed by Valerie Zeller Printable version
Snatch is a strength exercise that works your hamstrings.
Snatch is a great moderate move. When done correctly, it can effectively target your legs, lower body and upper legs.
It requires barbell to do.
How to do Snatch
Stand over barbell with balls of feet aligned under bar hip width or somewhat narrower than hip width apart. Squat down and grab bar with very broad overhand grasp. Place elbows over bar with neck arched closely. Arms are straight with elbows pointing around board.
Begin standing with a weighted barbell in a wide, overhand grip at mid-thigh level. Bend your knees slightly and tighten your back muscles. In one continuous motion, draw the bar up over your chest and receive the bar overhead with your arms straight. At the top, straighten your legs. Hold a moment before returning the bar.
The snatch is one coordinated, continuous movement executed with speed. The grip should be wide enough to allow for full squat with bar at arms length over head. Hook grip is used by advanced lifters to maintain grip during snatch. Do not jerk weight from floor; arise steadily then accelerate. The lift is complete when bar is under control over head. also known as Squat Snatch. Also see:
Learn how to do snatch from this step-by-step illustrations:
The muscles used for snatch may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for snatch are:
- Spinal Erectors
Frequently Asked Questions
Training, Progressions and Regressions
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Snatch Training and Progressions
Standards and Averages
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|Type(s)||Strength, Compound, Crossfit, Weightlifting|
|Muscles Worked||Biceps Femoris, Triceps Brachii, Quadriceps, Erector Spinae|
|Synergyst muscle(s)||Triceps, Quadriceps, Spinal Erectors|