Exercise guide · Olympic Lifts

Barbell Snatch

The barbell snatch lifts the bar from the floor to overhead in one continuous movement, receiving it in an overhead squat. It demands explosive lower-body power, shoulder stability, mobility, timing, and balance.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Snatch

Set the bar over the midfoot, take a wide hook grip, brace the trunk, and position the shoulders slightly in front of the bar.
Push through the floor and keep the bar close as it passes the knees with the back angle controlled.
Extend the hips, knees, and ankles forcefully while directing the bar upward rather than swinging it forward.
Pull under rapidly, punch the arms straight, and receive the bar overhead in a balanced squat.
Stand with the bar stacked over the middle of the feet, stabilize, and release it safely in front when finished.

Form cues

Use a wide hook grip
Keep the bar close
Punch under fast
Stack bar over midfoot

Common mistakes

Starting with the hips too high
Looping the bar away from the body
Pressing out slowly after the catch
Receiving the bar behind an unstable base

Muscles worked

Primary

Quads

Secondary

Glutes, Upper traps, Side delts and Forearms

Safety: Develop overhead squat mobility and learn to release missed lifts before adding load. Use bumper plates and a clear platform, and do not chase a bar that is falling behind you.

Alternatives

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