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.
Barbell Snatch Instructions
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing slightly outward.
- Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Stand up, keeping your back straight and your arms extended.
- As you stand up, use your legs to lift the barbell off the ground and bring it up to your hips.
- Once the barbell is at your hips, quickly pull it up towards your shoulders, using your arms to guide it up.
- As the barbell reaches your shoulders, drop down into a squat position, catching the barbell overhead with your arms fully extended.
- Stand up, keeping the barbell overhead, and then lower it back down to the starting position.
- Repeat for the desired number of reps.
Barbell Snatch Form & Visual
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
- Core muscles
Barbell Snatch Variations & Alternatives
- Dumbbell Snatch
- Kettlebell Snatch
- Power Snatch
- Hang Snatch
- Single Arm Snatch