Muscle Snatch
How to do the Muscle Snatch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Lower Back, Quads, Shoulders, Triceps
Barbell
How to do the Muscle Snatch
- 1
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.
- 2
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.
- 3
Continue raising the bar to the overhead position, without rebending the knees.
Log it, see it on your body.
Every Muscle Snatch set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Muscle Snatch fits
The Muscle Snatch shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Muscle Snatch: common questions
What muscles does the Muscle Snatch work?
The Muscle Snatch primarily works the Hamstrings. It also recruits the Glutes, Lower Back, Quads, Shoulders and Triceps as supporting muscles.
Is the Muscle Snatch suitable for beginners?
The Muscle Snatch is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Muscle Snatch?
To do the Muscle Snatch you'll need a barbell.
Is the Muscle Snatch a compound or isolation exercise?
The Muscle Snatch is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Muscle Snatch with correct form?
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. Follow the full step-by-step above for the complete movement.
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