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Full body

Muscle Snatch

The Muscle Snatch is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 14%, upper traps 12% and front delts 11%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)
Muscle Snatch demonstration

How to do it

  1. Stand with the barbell on the floor over the mid-foot, feet hip-width.
  2. Take a wide snatch grip, hips back, chest up and back flat.
  3. Push the floor away and extend the hips to bring the bar up the thighs.
  4. Keep the legs straight at the top and pull the elbows high and out, then rotate the arms and press the bar to lockout.
  5. Hold the bar overhead for a moment, then lower it under control.

Tips

  • Do not rebend the knees: the arms and shoulders finish the lift.
  • Keep the bar close as it turns over the elbows.
  • Use a lighter load than your snatch to keep the path clean.

Common mistakes

  • Dipping under the bar and turning it into a power snatch.
  • Letting the elbows drop below the bar before the turnover.
  • Leaning back to finish the press.

Muscles worked by the Muscle Snatch

  • Gluteus maximus Primary14%
  • Upper traps Primary12%
  • Front delts Primary11%
  • Quads (vastus lateralis) Primary9%
  • Spinal erectors (lower back) Secondary9%
  • Side delts Secondary7%
  • Hamstrings (biceps femoris) Secondary7%
  • Quads (vastus medialis) Secondary7%
  • Hamstrings (semitendinosus/-membranosus) Secondary4%
  • Calves (gastrocnemius) Minor4%
  • Lower traps Minor4%
  • Rotator cuff Stabilizer4%
  • Forearm flexors Stabilizer3%
  • Triceps (long head) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

No re-bend of the knees: the shoulders turn the bar over. A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.

Muscle Snatch alternatives

Same equipment

Different equipment

Easier

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Muscle Snatch work?

Mainly the gluteus maximus, upper traps, front delts and quads (vastus lateralis). The spinal erectors (lower back), side delts, hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.

Is the Muscle Snatch good for beginners?

The Muscle Snatch is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.

What is a good alternative to the Muscle Snatch?

For example the Power Snatch, Snatch and Block Snatch. They train mostly the same muscles.

How do you make the Muscle Snatch harder?

Add weight or reps, or move on to the Power Snatch and Block Snatch.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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