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Full body

Snatch

The Snatch is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 14% and quads (vastus lateralis) 10%.

Also known as: barbell snatch

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

How to do it

  1. Stand with the bar over the mid-foot and take a wide hook grip.
  2. Set the hips back, chest up, back flat and arms long.
  3. Lift the bar smoothly past the knees, keeping the shoulders over the bar.
  4. Extend explosively through the hips and legs as the bar reaches the upper thighs.
  5. Pull yourself under into a full overhead squat, arms locked.
  6. Stand up with the bar overhead, then return it to the floor.

Tips

  • Finish the extension fully before pulling under.
  • Receive the bar with active shoulders pushing up into it.
  • Practise the positions with an empty bar before adding load.

Common mistakes

  • Rushing the first pull from the floor.
  • Letting the bar crash down on locked arms instead of meeting it.
  • Knees caving in at the bottom of the catch.

Muscles worked by the Snatch

  • Gluteus maximus Primary16%
  • Upper traps Primary14%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary10%
  • Hamstrings (biceps femoris) Secondary8%
  • Quads (vastus medialis) Secondary8%
  • Front delts Secondary6%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Side delts Minor4%
  • Lower traps Minor4%
  • Forearm flexors Stabilizer3%
  • Triceps (long head) Stabilizer3%
  • Upper abs Stabilizer2%
  • Rotator cuff 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.

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.

Snatch alternatives

Same equipment

Different equipment

Easier

Make it harder

Frequently asked questions

What muscles does the Snatch work?

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

Is the Snatch good for beginners?

The 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 Snatch?

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

How do you make the 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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