Barbell Snatch

Barbell Snatch


This exercise involves lifting a barbell from the ground to overhead in one swift motion, using a combination of explosive power, speed, and technique. It primarily targets the muscles of the legs, hips, back, and shoulders, and is often used in Olympic weightlifting competitions.

Equipment Required

Barbell Snatch Instructions

  1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Stand up, keeping your back straight and your arms extended.
  4. As you stand up, use your legs to lift the barbell off the ground and bring it up to your hips.
  5. Once the barbell is at your hips, quickly pull it up towards your shoulders, using your arms to guide it up.
  6. As the barbell reaches your shoulders, drop down into a squat position, catching the barbell overhead with your arms fully extended.
  7. Stand up, keeping the barbell overhead, and then lower it back down to the starting position.
  8. Repeat for the desired number of reps.

Barbell Snatch Form & Visual

Barbell Snatch

Barbell Snatch Benefits

  • Improves explosive power and speed
  • Increases overall strength and muscle mass
  • Enhances coordination and balance
  • Improves flexibility and mobility
  • Challenges the cardiovascular system for improved endurance
  • Engages multiple muscle groups, including the legs, back, shoulders, and core
  • Can be modified for different fitness levels and goals

Barbell Snatch Muscles Worked

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

Barbell Snatch Variations & Alternatives