Full body

Snatch

Lifting the bar from the floor to overhead in one movement: the fastest, most technical lift there is.

Also known as: barbell snatch, power snatch

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Snatch muscle map: glutes, quads, traps, lower back, hamstrings and side delts highlighted on the front and back of the body

How to do it

Take a very wide grip on the bar and set up like a deadlift.
Lift the bar close to your body to the top of your thighs.
Explode through your hips and pull the bar upward.
Drop under and catch it with straight arms overhead.

Form cues

The bar travels straight up, very close to your body.
Arms straight and locked at the catch.
Learn with a dowel or empty bar first.

Common mistakes

Pulling early with your arms: your hips lead.
Catching with bent elbows: it's dangerous for the shoulder.
Grip too narrow: the bar has to travel much higher.

Sets and reps

3-6 sets of 1-3 reps with full rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the snatch.

Muscle snatch
No dropping under; your arms finish the lift.
Barbell · Intermediate
How to do it
1. Stand with feet hip-width apart and grip the bar wide with a hook grip.
2. Pull the bar explosively from the floor, keeping it close to your body.
3. Shrug hard and pull the bar overhead without dipping under.
4. Lock out the bar overhead with straight arms.
5. Lower the bar under control to the starting position.
Primary
Side Delts, Traps
Secondary
Lower Back, Glutes, Hamstrings
Dumbbell snatch
One-handed: much easier to learn.
Dumbbell · Intermediate
How to do it
1. Stand with feet shoulder-width apart, dumbbell on the floor between your feet.
2. Hinge and grip the dumbbell with one hand.
3. Explosively extend hips, knees, and ankles to pull the dumbbell upward.
4. Punch the dumbbell overhead in one fluid motion.
5. Lock out your arm and stabilize at the top.
6. Complete reps on one side, then switch.
Primary
Front Delts, Glutes, Traps
Secondary
Lower Back, Hamstrings, Quads
Double kettlebell swing snatch
Both kettlebells go overhead from a swing.
Kettlebell · Intermediate
How to do it
1. Stand with feet shoulder-width apart holding two kettlebells.
2. Hinge at the hips to swing the bells between your legs.
3. Explosively drive your hips forward to swing the bells up.
4. Punch through to catch both kettlebells overhead with locked arms.
5. Lower under control and repeat.
Primary
Glutes, Hamstrings
Secondary
Front Delts, Lower Back, Forearm Flexors, Traps
Double kettlebell dead split snatch
From the floor, caught in a split stance.
Kettlebell · Intermediate
How to do it
1. Set two kettlebells on the floor between your feet.
2. Hinge down and grip both handles firmly.
3. Explosively pull the kettlebells overhead in one motion.
4. Drop into a split stance to catch them at lockout.
5. Recover by stepping feet back together.
Primary
Front Delts, Glutes
Secondary
Lower Back, Hamstrings, Quads, Traps