Muscle Snatch
The Muscle Snatch is a compound Olympic weightlifting exercise performed with a barbell. It primarily targets the hamstrings, with the glutes, lower back, quadriceps, shoulders, and triceps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
olympic weightlifting
Instructions
- Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
- Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
- Continue raising the bar to the overhead position, without rebending the knees.