Barbell One Arm Snatch Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Barbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Hamstrings, Latissimus Dorsi, Triceps Brachii, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Single Arm Snatch
How to: Barbell One Arm Snatch
- Stand with your feet shoulder-width apart and grasp the barbell with one hand.
- Lower your body into a quarter squat and explosively lift the barbell off the ground.
- As the barbell rises, drive your hips forward and pull the barbell up to your shoulder.
- Once the barbell is at shoulder height, rotate your elbow under and press the barbell overhead.
- Lower the barbell back to the starting position with control. Repeat for the desired repetitions.
Common Mistakes
- Using too much momentum instead of muscle power.
- Not fully extending the arm during the lift.
- Allowing the back to round, which can lead to injury.
Modifications
- Perform the movement with a lighter weight or use a dumbbell for better control.
- Limit the range of motion if you feel discomfort in the shoulders.
Tips
- Keep your back straight and engage your core throughout the movement.
- Start with a lighter weight to master the technique before progressing.
- Ensure the barbell travels in a straight line from the ground to the overhead position.
Barbell One Arm Snatch Alternatives
Tags
strength
shoulders
weightlifting
deltoids
power
core