Barbell Muscle Snatch

Barbell Muscle Snatch


This exercise involves lifting a barbell from the ground to overhead in one swift movement, using the muscles of the shoulders, back, and legs. It requires explosive power and proper technique to execute safely and effectively.

Muscle Group

Equipment Required

Barbell Muscle Snatch Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. With your back straight and your knees slightly bent, lift the barbell off the ground and bring it up to your hips.
  4. From here, explosively lift the barbell up towards the ceiling, keeping it close to your body.
  5. As the barbell reaches shoulder height, quickly rotate your elbows underneath the bar and catch it in an overhead position with your arms fully extended.
  6. Lower the barbell back down to your hips and repeat for the desired number of reps.

Barbell Muscle Snatch Form & Visual

Barbell Muscle Snatch

Barbell Muscle Snatch Benefits

  • Improves explosive power and speed
  • Targets the shoulders, upper back, and traps
  • Increases flexibility and mobility in the shoulders and hips
  • Helps to develop coordination and balance
  • Can be used as a warm-up exercise for Olympic lifts

Barbell Muscle Snatch Muscles Worked

  • Trapezius
  • Deltoids
  • Triceps
  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Core muscles

Barbell Muscle Snatch Variations & Alternatives

  • Dumbbell Muscle Snatch
  • Kettlebell Muscle Snatch
  • Single Arm Dumbbell Muscle Snatch
  • Hang Muscle Snatch
  • Power Snatch
  • Hang Power Snatch
  • Snatch Grip Deadlift
  • Snatch High Pull
  • Overhead Squat