Barbell Muscle Snatch
A snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch.
Video
Body map
Primary
Abs
Secondary
none
Step by step
- Stand with feet hip-width apart and the bar over mid-foot, gripping it wide with a flat back.
- Pull the slack out of the bar, brace your core, and take a deep breath into your stomach.
- Drive through the floor and pull the bar up the body, keeping it close as the hips extend.
- Continue pulling the bar overhead in one smooth motion using the shoulders without dipping under.
- Finish standing tall with the bar locked out overhead, biceps near the ears and core braced.
- Lower the bar back to the front of the hips, then to the floor with control before the next rep.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.