Barbell Snatch

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Bicep · Forearms · Front Deltoid · Hamstring · Quadricep · Side Deltoid · Tricep

80%

Arms

20%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place a barbell on the floor in front of you.
Bend at your hips and knees to grip the barbell with an overhand grip (palms facing down), hands wider than shoulder-width apart.

Exercise Position

Lower your hips into a squat position, keeping your chest up and back straight.
Drive through your heels explosively, extending your hips and knees to propel the barbell upwards.

Form & Performance

Pull the barbell upwards in a straight path, keeping it close to your body.
As the barbell reaches chest height, aggressively pull yourself under it, dropping into a partial squat position.