Snatch

An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.

How to do it

1. Stand with feet hip-width apart and grip the bar wide.
2. Hinge down, keeping your back flat and chest up.
3. Explosively extend hips, knees, and ankles to drive the bar up.
4. Pull yourself under the bar into an overhead squat.
5. Stand up with the bar locked out overhead.
6. Return the bar to the floor and repeat.

Tips

• Keep the bar close to your body as it travels up.
• Extend your hips fully before pulling under the bar.
• Lock your arms out and stabilize before standing up.

Muscles

Primary: Glutes (max), Quadriceps, Traps

Secondary: Erector spinae, Hamstrings, Side deltoid