Barbell Snatch
Step by step
How to perform
- Bend at your hips and knees to grip the barbell with an overhand grip, hands just wider than shoulder-width apart, and ensure your back is straight.
- In a quick, explosive movement, lift the barbell from the ground by extending your hips and knees, keeping the barbell as close to your body as possible.
- As the barbell reaches chest height, quickly drop under the bar by bending your knees and hips, catching the barbell overhead with arms fully extended.
- Stand up straight, keeping the barbell overhead, then carefully lower the barbell back to the ground to complete one repetition.
Overview
About this exercise
The Barbell Snatch is a dynamic full-body exercise that primarily targets the shoulders, back, and lower body, offering benefits such as improved power, coordination, and functional fitness. It is particularly beneficial for athletes, weightlifters, or fitness enthusiasts seeking to build strength and explosive power. Individuals may opt for this exercise as it not only enhances physical performance in various sports but also promotes better body control, balance, and flexibility.
Coaching cues
Form tips
Your grip should be wide, with your hands almost at the ends of the barbell. Your feet should be hip-width apart. A common mistake is gripping the barbell too narrow or standing too wide, which can lead to a lack of control and potential injury.
The barbell snatch is a two-part movement: the pull and the overhead squat. Practice these two parts separately before combining them. The barbell should be pulled in a straight line, keeping it close to your body. The overhead squat should be deep, with your hips below your knees. A common mistake is rushing the movement and not fully extending in the pull or squatting deep