Muscle Snatch

Barbell Muscle Snatch

CompoundPull forceHingeIntermediate

BarbellPlate Free weightsFunctional

The muscle snatch lifts a wide-grip barbell from the floor or hang to overhead without re-bending the knees to drop under the bar, so the arms turn the bar over from the top of the pull. It builds pulling power, turnover speed, and overhead strength, reinforcing an aggressive finish to the pull. Extend the hips fully, keep the bar tight to the body, then pull the elbows high and punch the bar to lockout without dipping under.

Mechanic

Compound

Load type

Weighted

Utility

Auxiliary

snatchmuscle-snatcholympic-liftbarbelloverheadtechnique