About this exercise
The snatch is an explosive Olympic weightlifting movement that lifts the barbell from the floor to overhead in one continuous motion, developing full-body power, speed, and coordination.
Snatch
Step by step instructions, muscle activation and variants for the Snatch.
HardQuadriceps
How to Perform
- Stand with your feet hip-width apart and grip the bar with a wide overhand grip
- Set your back flat, chest up, and hips down over the bar
- Explosively extend your hips, knees, and ankles to drive the bar upward
- Pull yourself under the bar, dropping into a deep overhead squat
- Catch the bar locked out overhead with your arms fully extended
- Stand up to a fully upright position with the bar overhead
Muscle Activation
Primary
Quadriceps
Secondary
HamstringsCoreFront shouldersLower back
Common Mistakes
Common mistakes content is coming soon.
About the Snatch
The Snatch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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