Snatch
- Pro
- Advanced
- Functional
The snatch pulls a loaded barbell from the floor to overhead in one continuous, explosive motion, dropping you under the bar to catch it locked out in a full squat. It trains the glutes, quads and traps as one linked pull. Advanced lifters use it as a main lift in functional training, loaded for sets of reps.
- Muscles
- Glutes, Quads, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar wide, hips down, back flat.
- Extend explosively and pull the bar overhead in one motion.
- Drop under and catch it locked out in a full squat.
- Stand up tall with the bar overhead.
Form cues
- Keep the bar close against your body the whole pull.
- Keep your elbows high and out during the pull.
- Brace your core hard before the bar leaves the floor.
Common mistakes
- Hips shoot up before the shoulders rise. Keep your chest and hips rising together off the floor.
- Catching the bar out in front of the body. Catch the bar directly overhead, stacked over your hips.
- Knees cave in during the deep catch squat. Push your knees out as you drop under.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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