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

• Start in a wide grip with hips lower than shoulders, shoulders over the bar, and a flat back.
• Pull the bar smoothly from the floor to the knees, keeping the bar close to the shins.
• Extend the hips, knees, and ankles explosively while shrugging the shoulders to drive the bar upward.
• Pull yourself rapidly under the bar, catching it overhead in a deep squat with locked elbows.

Common mistakes

• The bar is yanked off the floor too fast, which ruins the starting position and spinal alignment.
• The bar drifts too far forward away from the body during the second and third pull.
• The barbell is caught overhead with soft, bent elbows instead of a strong, active lockout.

Frequently asked questions

What is the purpose of the hook grip in the snatch?

The hook grip secures the barbell in your hands and prevents it from slipping during the explosive extension phase.

How wide should my grip be for the snatch?

Your grip should be wide enough so that the barbell rests in the crease of your hips when standing tall with arms extended.

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