Muscle Snatch

A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.

How to do it

1. Stand with feet hip-width apart and grip the bar wide with a hook grip.
2. Pull the bar explosively from the floor, keeping it close to your body.
3. Shrug hard and pull the bar overhead without dipping under.
4. Lock out the bar overhead with straight arms.
5. Lower the bar under control to the starting position.
6. Repeat for the desired number of reps.

Tips

• Shrug hard and keep pulling the bar up high.
• Stay tall; do not dip under the bar to catch it.
• Keep the bar close to your body throughout the pull.

Muscles

Primary: Side deltoid, Traps

Secondary: Erector spinae, Glutes (max), Hamstrings