Muscle Snatch
A snatch where the bar is pulled and turned over to overhead without re-bending the knees to drop under it. It strengthens the turnover and overhead lockout of the snatch.
Primary muscles
- Traps (Trapezius)
- Side Delts
- Front Delts
- Glutes (Gluteus Maximus)
Secondary muscles
- Rotator Cuff
- Triceps
- Hamstrings
- Lower Back (Erector Spinae)
- Rear Delts
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the bar with a snatch grip at the hang or from the floor, shoulders over the bar and back flat.
Extend the hips and legs explosively with arms long.
Keep the legs straight after extension and pull the elbows high and out.
Rotate the arms and punch the bar up to lockout overhead in one continuous path.
Hold the bar stable overhead, then lower it under control.
Breathing: Brace before the pull and exhale as the bar reaches lockout.
Coaching tips
No re-bend of the knees
Elbows high, then turn over
Bar close to the face
Common mistakes
Bending the knees to catch
Letting the bar drift forward
Pressing the bar out from the forehead
Using too heavy a load
Safety notes
Use light loads; this is a technique and strength drill.
Coaching is recommended to build correct snatch mechanics.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.