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Barbell Snatch

Barbell Snatch exercise illustraion diagram
Equipment required
Secondary
Barbell Snatch exercise muscle groups Barbell Snatch exercise primary muscle groups Barbell Snatch exercise primary muscle groups Barbell Snatch exercise primary muscle groups Barbell Snatch exercise secondary muscle groups
  1. Stand over a barbell with the balls of your feet placed under the loaded bar slightly wider than hip width apart.
  2. Squat down and take hold of the bar with a very wide grip; ensure that your shoulders are positioned above the barbell, keeping your back straight and eyes straight ahead.
  3. Explosively lift the bar by extending your hips from the squatting position and allow the bar to travel along the front of your legs.
  4. As the bar reaches your hip level, shrug your shoulders and pull the barbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your elbows and allowing the bar to extend overhead, squat your body below the bar so that your position is squatted with your arms fully extended above your head.
  6. Maintaining a solid grip on the now overhead bar, drive your feet into the floor and rise upwards from the squatting position to complete the lift.

 

This exercise is a complicated Olympic lift. If attempting for the first time, start with a light barbell or a broomstick for form practice. Ideally, do so with a qualified trainer present.
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Related exercises to discover

Barbell snatch is a gym work out exercise that targets glutes & hip flexors and quadriceps and upper back & lower traps and also involves shoulders. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. 180 / twisting jump squats, wide stance / sumo barbell squats and trx suspension straps squats are related exercise that target the same muscle groups as barbell snatch. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
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Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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