Leg Exercises

Snatch Up Greater Strength and Power

Try this 4-step snatch progression - our top power move.


It’s an unfortunate fact of gym life that the barbell snatch has for decades now been relegated to the scrap heap of exercises you never see anyone doing. This is borderline tragic, but it makes sense because snatching is hard work, it’s a relatively difficult move to learn, and most people don’t understand what it does or how it can help.

We suggest you take another look. In terms of building strength and power, as well as placing a ton of focus on your hips, hamstrings, and shoulders, the snatch easily rivals the squat, deadlift, and clean. In fact, based on its all-or-nothing nature— either you can get the bar moving to lockout in one piece or you can’t—it may, in fact, be the most effective explosiveness builder of all.

How to Snatch

To learn the snatch the right way, start with a barbell-length dowel or piece of PVC pipe. Like the clean, the snatch consists of two major pulls— from the floor to knee level and from your knees to a locked-out position over your head and behind it. Place your feet shoulder-width apart with your hands as far apart as you can hold the bar and follow this four- step approach to snatching.