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Last updated March 5, 2026
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full bodyshouldersQuadriceps
Snatch
Explosively lift a barbell from the floor to overhead in one continuous motion, catching it in a deep overhead squat.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)hamstringsfront shoulders
Secondary
upper trapslower backdeep abs / coretriceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart with the barbell over your midfoot.
- Take a wide snatch grip on the bar (arms form a wide V when standing).
- Set your hips low, chest up, shoulders over or slightly in front of the bar.
- Engage your lats and brace your core.
- Step 2First Pull
- Drive through your legs to lift the bar off the floor.
- Keep the bar close to your body and maintain your back angle.
- The bar should travel vertically along your shins.
- Step 3Second Pull and Catch
- As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension).
- Shrug your shoulders and pull yourself under the bar.
- Rotate your elbows and catch the bar overhead in a deep squat.
- Lock out your arms with the bar directly over your center of mass.
- Step 4Recovery
- Stand up from the squat position while keeping the bar locked out overhead.
- Stabilize at the top with feet hip-width apart.
- Lower the bar to your shoulders, then to the floor under control.