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Home > Training and Fitness > Free Weight Exercises > Snatch

Snatch

Teaching points

Start with the bar on the floor
Squat behind it and hold the bar with a reverse grip (palms facing back)
Explode out through the legs
At the same time shrug the shoulders and pull the barbell upward, bending the elbows out to the sides
Rotate the elbows around the bar so that the bar is now above the wrists
Continue to pull the bar up overhead
As the bar moves overhead, bend the knees and hips into a squat position
Keep your back straight throughout
Push-up from the squat position and straighten your elbows overhead

Variations & progressions

A hang snatch starts with the bar at thigh height

Muscles worked

This exercise works most muscles in the body, but especially:
Rectus Femoris
Biceps Femoris
Semimembranosus
Semitendinosus
Gluteus Maximus

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