Exercise / 291Animation available
Strength / Barbell
Muscle Snatch
A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.
Equipment
Barbell
Experience
intermediate
Movement
compound
Instructions
- 01
Stand with feet hip-width apart and grip the bar wide with a hook grip.
- 02
Pull the bar explosively from the floor, keeping it close to your body.
- 03
Shrug hard and pull the bar overhead without dipping under.
- 04
Lock out the bar overhead with straight arms.
- 05
Lower the bar under control to the starting position.
- 06
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
