Squat Snatch
The full competition snatch, where the bar travels from the floor to overhead and is received in a deep overhead squat. It demands maximal speed, mobility and overhead stability.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Side Delts
- Triceps
- Adductors
- Abs (Rectus Abdominis)
- Sets
- 3–6
- Reps
- 1–2
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Mid-foot under the bar, wide snatch hook grip, hips low, chest up and back flat.
Lift the bar off the floor smoothly, keeping it close to the legs.
Accelerate into the hips and extend explosively.
Pull yourself under the bar, moving the feet to squat stance and punching the arms to lockout.
Receive the bar in a full overhead squat with the bar over the mid-foot.
Stand up from the squat with the bar locked overhead, then lower it.
Breathing: Brace before the pull and hold it through the catch and recovery; exhale at the top.
Coaching tips
Patient first pull
Aggressive turnover
Active shoulders in the hole
Common mistakes
Pulling early with the arms
Soft elbows in the bottom
Bar drifting forward
Insufficient overhead squat mobility
Safety notes
Train this lift under the guidance of a qualified weightlifting coach.
Practise bailing: push the bar away behind or in front and move out of its path.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.