Barbell Snatch

The barbell snatch is a complex multi-joint movement that builds explosive power, speed, and strength throughout the entire body while improving coordination and core stability. The snatch requires not only lower body strength, but also shoulder mobility in order to raise the bar completely above the head.

Instructions

  1. Barbell-Snatch
    Grab a barbell with a wider than shoulder-width overhand grip, your hips and knees slightly bent and your back flat. Pushing your feet into the floor, pull the barbell up to rest just above your knees.
  2. Barbell-Snatch
    Extending your knees and thrusting your hips, explosively drive the barbell toward the ceiling. Shrug your shoulders at the same time, creating momentum to propel the barbell.
  3. Barbell-Snatch
    Extend your arms over your head and lock your elbows as you drop your hips to place your body underneath the bar. Push your feet into the floor and extend your hips to stand. Reverse the movement to return to the starting position.

Trainer’s Tips

  • Start the movement by raising the barbell with your hips. Do not pull the bar with your arms.
  • The barbell should move in an vertical path from start to finish.