Strength

Barbell Snatch

The Barbell Snatch is a full-body power move improving speed & coordination. It targets shoulder and leg muscles, engages core for stability, and boosts overall strength & athletic performance.
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Barbell Snatch instructions
Step-by-step instructions
1
Stand over a barbell with feet shoulder-width apart, toes pointing forward, and the barbell is over your shoelaces.
2
Bend at the hips and knees to take hold of the bar with a wide grip, palms facing down.
3
Keep your chest up, pull the bar off the floor and explode upwards, extending your legs and hips while shrugging your shoulders.
4
Drop into a squat position while still pulling the bar overhead, then stand up straight.
5
Return the bar to the floor by bending at the hips and knees again, then stand back up and repeat for the programmed number of reps.
Stand over a barbell with feet shoulder-width apart, toes pointing forward, and the barbell is over your shoelaces.
Bend at the hips and knees to take hold of the bar with a wide grip, palms facing down.
Keep your chest up, pull the bar off the floor and explode upwards, extending your legs and hips while shrugging your shoulders.
Drop into a squat position while still pulling the bar overhead, then stand up straight.
Return the bar to the floor by bending at the hips and knees again, then stand back up and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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