Muscle Snatch

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set up with feet hip-width apart and a wide snatch grip, keeping your back flat and shoulders slightly over the barbell.
• Push through the floor with your legs to initiate the pull, keeping the bar close to your shins and thighs.
• Shrug the shoulders and pull the elbows high and wide as the bar passes your chest, without dipping under the bar.
• Turn the wrists over aggressively and press the bar to lockout overhead while maintaining completely straight legs.

Common mistakes

• Bending the knees to catch the barbell overhead, which turns the movement into a power snatch.
• Allowing the barbell to loop far away from the body instead of keeping it close to the torso.
• Failing to fully lock out the arms at the top, leaving the bar unstable overhead.

Frequently asked questions

What is the primary difference between a muscle snatch and a power snatch?

In a muscle snatch, you do not rebend your knees to catch the bar. Once the legs straighten during the initial pull, they remain locked as you press the bar overhead.

Why should I include the muscle snatch in my training?

The muscle snatch is an excellent exercise for building upper body pulling power, developing shoulder and upper back strength, and reinforcing a close bar path.

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