Snatch (Weightlifting): Video Tutorial & Exercise Guide
| Workout | Snatch (Weightlifting) |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Hamstrings, Shoulders, Traps, Lats |
| Equipment Required | Barbell |
| Force Type | Compound |
| Mechanics | Full-Body |
| Exercise Type | Strength and Power |
| Difficulty | Advanced |
Snatch (Weightlifting): Video Tutorial & Exercise Guide
Secondary Muscles Group
Snatch (Weightlifting): Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Grip the bar with a wide overhand grip. Keep your back straight, chest up, and shoulders over the bar. Tighten your core.
- Step 2: Start the lift by pushing through your heels. Keep the bar close to your body as you pull it upwards. Extend your knees and hips at the same time.
- Step 3: When the bar reaches mid-thigh, explode upward by extending your hips fully and shrugging your shoulders. Pull the bar higher with your arms, keeping it close to your body.
- Step 4: Quickly drop under the bar and catch it overhead. Lock your arms out and position the bar directly over your head with your shoulders stable. Land in a squat position with your feet flat and your core engaged.
- Step 5: Stand up from the squat to complete the lift. Keep the bar steady overhead and your core tight. Lower the bar safely and reset for the next rep. Great job—stay focused and powerful!
Snatch (Weightlifting): Overview
The Snatch is a full-body weightlifting move that combines strength, power, and speed. It requires coordination and control to lift the barbell from the ground to overhead in one motion. This exercise improves explosive strength, balance, and mobility.
Snatch (Weightlifting): Benefits
The Snatch builds explosive power, strength, and flexibility. It engages your legs, shoulders, and core while improving coordination and overall athletic performance. It’s a key move for weightlifters and athletes.
Snatch (Weightlifting): Pro Tips & Advanced Techniques
- Stay Close to the Bar: Keep the barbell close to your body throughout the lift to maximize control.
- Use Your Legs and Hips: Generate power from your legs and hips, not just your arms.
- Focus on Speed: Move quickly under the bar to catch it in the overhead position.
- Control Your Breathing: Inhale before lifting and exhale as you stand from the squat.
Snatch (Weightlifting): Progression Plan
Beginner
Intermediate
Advanced
Snatch (Weightlifting): Frequently Asked Questions (FAQs)
What muscles does the Snatch work?
+It works your legs, back, shoulders, and core all at once.
Can beginners do the Snatch?
+Yes, but start with a lightweight or a PVC pipe to learn proper form first.
How does the Snatch build power?
+It trains fast-twitch muscles and explosive strength through powerful, dynamic movement.
How often should I practice the Snatch?
+Incorporate it 1-2 times a week as part of your strength training routine.
What mistakes should I avoid?
+Don’t let the bar drift too far from your body or round your back during the lift. Focus on keeping control and using your legs and hips for power.
