Snatch
Olympic lift that takes the bar from the floor to overhead in a single movement, with a very wide grip.
- Primary muscleFull body
- Also worksShoulders
- EquipmentBarbell
- TypeCompound
- MovementFull body
- LevelAdvanced
- Full body
- Shoulders
- Barbell
How to do the Snatch
4 steps, in the order you do them.
- Grab the bar with a very wide grip, near the plates, with a neutral back and your chest up.
- Lift the bar off the floor by extending your legs and keep it close to your body.
- Extend your hips and legs explosively and pull the bar up.
- Drop under the bar and catch it with your arms straight overhead, in a half squat. Then stand up.
Common Snatch mistakes
What goes wrong most often when you do the Snatch, and how to fix it.
Your arms pull the bar before your hips extend.
Keep your arms long until your legs and hips finish extending. Only then pull.
The bar drifts away from your body and swings out in an arc.
Keep the bar close to your thighs and hips as it rises.
You catch the bar with your arms bent.
Get under the bar with your elbows already locked and the bar overhead, in line with the back of your neck.
Alternatives to the Snatch
They work the whole body with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Frequently asked questions
What muscles does the Snatch work?
The Snatch works mainly the whole body. It also works the shoulders, the glutes, and the hamstrings.