Breathing
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
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The Snatch primarily works the quadriceps, with the biceps, glutes, hamstrings, lower back, shoulders, traps and triceps supporting the movement. It is a olympic weightlifting movement performed with barbell.
1 / 2How to
Movement instructions
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.
Technique guidance
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Snatch sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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