Eagle
Fitness
Snatch (Barbell)
The barbell snatch is a full-body Olympic lift that involves lifting the barbell from the ground to overhead in one continuous motion. It primarily targets the legs, back, shoulders, and core, building explosive power, strength, and coordination.
Primary Muscle Group
Type of Weight
Whole Body
Barbell
1. Setup: Stand with your feet hip-width apart, with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with a wide overhand grip, hands wider than shoulder-width apart.
3. Starting Position: Engage your core, keep your back straight, and your chest up.
4. Execution: Lift the bar by extending your hips and knees. As the bar passes your knees, explosively extend your hips, knees, and ankles to pull the bar overhead. Drop under the bar and catch it in a squat position.
5. Return: Stand up fully with the barbell overhead. Lower the bar back to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
