Snatch
How to do the Snatch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Biceps, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps
Barbell
How to do the Snatch
- 1
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
- 2
With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
- 3
Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
- 4
As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
- 5
Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
- 6
Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
- 7
Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.
Log it, see it on your body.
Every Snatch set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Snatch: common questions
What muscles does the Snatch work?
The Snatch primarily works the Quads. It also recruits the Biceps, Glutes, Hamstrings, Lower Back, Shoulders, Traps and Triceps as supporting muscles.
Is the Snatch suitable for beginners?
The 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 Snatch?
To do the Snatch you'll need a barbell.
Is the Snatch a compound or isolation exercise?
The 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 Snatch with correct form?
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. Follow the full step-by-step above for the complete movement.
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