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Snatch

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Other Muscles: Biceps, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.7

Out of 10

Excellent

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Snatch Guide

Main Muscle: Quadriceps

  1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  2. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
  3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  4. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  7. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

Caution: This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead to serious injury.



Alternative Exercises For Snatch

Hang Snatch

Muscle Targeted: Hamstrings

9.0

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Tire Flip
  3. Barbell Full Squat
  4. Bicycling
  5. Barbell Squat

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of people found this review helpful

hazardroll

Review: Snatch

Exercise Rating
10/10

Apr 26, 2011 11:31 PM: Great for building overall strength

hazardroll BodyStats
Height:
5 '10" (1.78m)
Weight:
163 lbs
Up 3.0 lbs
Bodyfat:
6.5 %
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Clean n Jerk Josh

Review: Snatch

Exercise Rating
10/10

Dec 20, 2010 10:20 AM: Always a classic.

Clean n Jerk Josh BodyStats
Height:
6 '0" (1.83m)
Weight:
186 lbs
Up 11.0 lbs
Bodyfat:
11.0 %
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Muscle Mania Matt

Review: Snatch

Exercise Rating
10/10

Dec 20, 2010 10:18 AM: great lift

Muscle Mania Matt BodyStats
Height:
5 '10" (1.78m)
Weight:
248 lbs
Up 38.0 lbs
Bodyfat:
15.0 %
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glm_is_sexy

Review: Snatch

Exercise Rating
10/10

Dec 18, 2010 8:13 PM: cool

glm_is_sexy BodyStats
Height:
5 '10" (1.78m)
Weight:
190 lbs
Up 8.0 lbs
Bodyfat:
No Data
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