Barbell Snatch Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Core, Legs, Arms
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Snatch Lift
How to: Barbell Snatch
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend at your hips and knees to grip the barbell with a wide grip.
- Begin the lift by driving through your heels, straightening your legs, and pulling the bar up along your body.
- As the bar reaches your hips, explode upwards and pull the bar overhead, rotating your wrists and elbows under the bar.
- Catch the bar overhead and stabilize it before lowering it back down to the start position.
Common Mistakes
- Lifting with the arms instead of using leg drive.
- Not keeping the barbell close to the body during the lift.
- Failing to fully extend at the top position.
Modifications
- Perform the snatch with a lighter weight or a kettlebell.
- Omit the jump and perform a power snatch for reduced impact.
Tips
- Maintain a straight back throughout the movement.
- Use your legs to initiate the lift and explode upwards.
- Practice with lighter weights to master the technique before increasing load.
Barbell Snatch Alternatives
Tags
weightlifting
strength
shoulders
advanced
full body
explosive