Advanced
Barbell Snatch
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Snatch is a dynamite exercise that strengthens the posterior chain and can help you attain an upright posture: straight back, shoulders retracted, tight core, and a potentially less painful low back. The tall posture and balance of the lift begin in the heavy pull from the floor.
Exercise Instructions
-
Step 1
Grasp a barbell with a shoulder-width overhand grip, bend your hips and knees slightly, and keep your back straight. With your feet on the floor, pull the barbell up until it stops just above your knees. -
Step 2
Extending your knees and pushing through your hips, push the bar hard toward the ceiling. Simultaneously shrug your shoulders, creating momentum for the barbell movement. -
Step 3
Extend your arms above your head and close your elbows as you lower your hips to bring your body under the bar. Plant your feet on the floor and extend your hips to stand up. Do the opposite movement to return to the starting position.
Muscle Groups
Barbell Snatch targets Abs, Glutes, Hamstrings, Quads, Shoulders, Total Body, Traps as seen below.
Exercise Tips
- Start the movement by lifting the barbell with your hips. Do not pull the bar with your arms.
- The bar must move in a vertical path from start to finish.
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